Chocolate Hummus

A Chocolate-y Tasty Tuesday that’s healthy? What more could we want!
Plain hummus is great with veggies, crackers, bread, etc, but today’s CHOCOLATE hummus is great with fruits, whole grain pretzels, and dried fruit chips.
We have the hook up today with this simple 5-minute recipe.
Chocolate Hummus is a good alternative to perhaps other dessert options, (did someone say Girl Scout cookie season?!) but of course, everything is good in moderation. 😋
Food processor or blender
1 can of chickpeas (15 oz) drained and rinsed
1/4 cup unsweetened cocoa powder
3-4 tablespoons pure maple syrup
3 tablespoons tahini
1.5 teaspoon vanilla
4 tablespoons water
A pinch of salt

Combine all ingredients into the food processor or blender. Process/blend until smooth. Serve in a bowl and drizzle with additional maple syrup, cocoa powder and flakey salt.

Recipe credit from Real

Black Bean Sloppy Joes

Meatless Monday for Tasty Tuesday!
Black beans are an awesome meat alternative, and are packed with fiber, potassium, and protein. We love trying new ways to incorporate legumes and/or vegetables into meals, instead of meats all the time. Having Meatless Mondays really encourages us to try new recipes every week! Let us know what you think.

2 tablespoons extra virgin olive oil
1 small yellow onion, diced
2 cloves garlic, minced
15 ounce can black beans, rinsed and drained
1 green pepper, seeds removed and diced
1 red pepper, seeds removed and diced
14 ounce can crushed tomatoes
8 ounce can tomato sauce
2 tablespoons brown sugar
1 teaspoon yellow mustard
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
8 hamburger buns

In a large skillet, heat the olive oil over medium heat. When hot, add the onion and garlic, stirring frequently, and saute until the onions are translucent.
Add the black beans, green pepper, and red pepper and cook for 5 minutes (until the peppers have softened). Add the remaining ingredients and stir well. Cook for 10 minutes, stirring occasionally, until the sauce is hot. Turn off heat and let rest for 5 minutes before serving.
Serve on hamburger buns.
** Recipe adapted from Honey and Birch**

A Note From Kim: 20 (Birthday) Reasons Why I Run

In honor of BCFF’s 20th birthday *cue confetti, balloons, and allllll the cake*, I wanted to write a blog post with a list of 20-something. Deciding what to write about took me a while, but I decided to write about something that could be a new perspective for people as well as is something that aligns with our mission of having a healthy community: why I run. We talk to classrooms about the importance of exercise, but that exercise does not have to be an organized sport nor do you have to have access to a state-of-the-art gym. Running takes a pair of tennis shoes and open space. It requires little to no coordination, and little to no extra materials.  Lucky for us here at BCFF and surrounding area, Green Bay is very conducive for running.

So here it is: 20 Reasons Why I Run. Thanks for reading 🙂

  1. First one is easy; running helps me to stay healthy. With a family history of heart disease, running serves as an easy (sometimes) and free (always) way to get my cardiovascular health top notch.
  2. It is the best stress relief. There is not a single run I regret, whether it was 1 mile or 13.1 miles.
  3. You can sign up for “races” (or for me, just runs) and they are SO FUN! I know, it sounds crazy to pay to run a half marathon, but the energy at these events are unmatched. You truly become addicted.
  4. It is an excuse to get myself outside. In WI, especially come winter (aka the whole dang year), it is easy to stay cooped up inside. Making myself go run outside, in appropriate conditions, is the perfect way to get some of that vitamin D and fresh air.
  5. It allows me some “me” time. This goes without explanation. Running alone is my favorite.
  6. Buying running accessories is very fun. New tights? Yep, definitely need those for winter. New sunglasses? Can’t run with sun in my eyes!
  7. Back to those races… you get beer – I mean water and sports drinks – at the end of most!
  8. Running to get that infamous runner’s high. No it doesn’t happen every time, and honestly, sometimes runs just flat out stink, but when you do get that runner’s high, it is pretty fabulous.
  9. Running is the perfect time to listen to all my 100 podcasts I am subscribed to J
  10. Did I mention this a free way to exercise? Ain’t nobody got time for the thirty-nine dollar monthly gym membership!
  11. Running connects people. Whether you like to run with people or not, the overall running community is extremely supportive and motivating. I love this part so much.
  12. If necessary, I can absolutely run inside on the treadmill, so it’s basically an inexcusable activity (given you have access to a treadmill).
  13. I can go as fast, as slow, as long, or as far as I wish. PSA: to be a “runner”, you simply have to run on a weekly basis, distance does not matter!
  14. In terms of my future (far, far future)- I can bring your kids along! You bet I will be running and pushing my kiddo in those fancy strollers.
  15. RUNNING WITH DOGS! This should have been first, seeing as dogs are the most important thing. My dog, however, is not the best distance runner but work with what you got.
  16. Honestly, it’s fun to see the reaction of non-runners when you say “oh I just ran *insert any mileage here* miles this morning” and they look at you like a crazy person.
  17. I like to run different routes and explore my neighborhood or wherever I am running. So far, La Crosse holds the number one spot for my favorite running spot.
  18. Running allows me to fully relax (I know that sounds crazy), but my mind is constantly going at 100 MPH and when I run, I tend to just zone out and solve all of life’s problems, prepare for an important presentation, or just choreograph in my head J
  19. There is nothing better than getting home after a long run and feeling that sense of pride and knowing you can basically do anything. That feeling carries throughout the whole day, and you just feel like a kick booty person.
  20. Finally: running has made me a competitive, motivated, and overall better human being. Having something to do and work toward can really improve your life.

Of course running is not for everyone (s/o to my Mama who only runs when the coffee is done), but I hope this post helps encourage or motivate someone to get out there and RUN (or jog, or walk, or bike, whatever). Find your own reasons, and there can only be one, whether it’s for your health or literally just a way to get out of the house and away from the kiddos. Stay tuned for our very own run event in October- the Pink Pumpkin!

A Note from Kim’s on E-Cigs

Hello everyone- Kim again.

Today I am writing about something that has really become a “hot topic” for me since I started this position: vaping, e-cigs, Juuls… can you relate? The e-cig trend is huge, and I had an idea on how popular it was with people my age (twenties) but did not realize that nearly every single high school student AND middle school student we spoke with has smoked, or knows someone who has smoked an e-cig.

I personally do not see the appeal, however, I also have proper stress management skills, I don’t feel the need to look cool (at this point I have just accepted that I never will be cool), and I am well educated on the scary and potentially critical effects these e-cig products have on the body. I feel a lot of adults resonate with this thought; how can our teens be so drawn to something so unappealing and dangerous? We know cigarettes are basically a certified killer, and these are just electronic versions, AKA different chemicals, different risk, but more unknown. It can be easy for us adults to be frustrated with the younger generation in regards to their e-cig usage, but it is also up to us to educate our children, students, nieces, nephews, friends, whomever, on the hazards of smoking e-cigs. Please read on.

To start, some facts, because I was a teen once and I needed LEGIT facts to back up every argument an adult figure had with me. I was “that” kid who consistently asked, “but why?” (It was definitely more of a whine but whatever, sorry mom and dad).

E-cigarettes have only been around for a decade. Cigarettes of some form have been around for thousands of years. It has taken us this long to fully understand the fatal damage cigarettes can cause us, so it’s only fair that we don’t fully understand the damage of e-cigs quite yet. Quick refresher, per the CDC, cigarettes are the leading cause of lung cancer (over 90% of the lung cancer diagnoses come from the person being a cigarette smoker), and they also have caused more deaths that illegal drug use, HIV, alcohol abuse, care accidents, and fire-arm related accidents COMBINED. Again, these facts are years in the making and we are only getting started with e-cigarette research.

With my experiences in the classroom thus far, I have found the following to be the most effective points for teens:

  • Each class we spoke with has a friend, or has themselves smoked an e-cig. Every student knows they have to be 18 to purchase this product, and coincidentally every student knows they are not yet 18.  This is important to note I think, because we consequently asked why they are smoking if it is not legal for a person their age to even get the product. Answers are the same among most classes: they want to look cool, everyone else is doing it, they like the feeling of rebelling, it’s a good stress relief, and it’s something to do. We have heard these responses time and time again throughout history of teens doing unhealthy, sometimes illegal things. We can definitely go at this argument by providing them with other ideas of things to do. Insert any idea that does not involve dangerous substances- what happened to Pokémon Go?!
  • When the chemicals in the e-liquid get heated, they turn into all sorts of dangerous chemicals. For instance, formaldehyde. Most teens have heard of this but are not super familiar with what the chemical is used for- I love to point out this chemical is used in preserving dead bodies and organs. Some e-liquids also have acetone in it, which is used as nail polish remover (I always reference how badly it stings when you get nail polish remover in a cut on your finger, and to imagine the damage that can do your insides). Butter flavorings such as butterscotch and popcorn have been found to contain diactyl, which is the main cause of “popcorn lung”. Show your teen an image of this. Yikes.
  • Big Tobacco has paid billions and billions of dollars to have stake and put their nicotine in e-cig products. You can also google this for further proof. So, even if a teen argues that the e-cig does not have nicotine and they are not addictive, which in their defense is how they’re advertised, remind them that they are not FDA regulated and therefore can basically tell us whatever they want. Chances are, there is nicotine in the e-cig product they’re using. And studies have shown smoking one Juul pod is equivalent to smoking 20 cigarettes.
  • Multiple journals and studies (authored by people MUCH smarter than me) have come out with findings that e-cigs cause similar damage to oral cell tissues as smoking cigarettes does to oral cell tissues. In fact, they have seen the same molecular change in the oral tissues in a person who smokes an e-cig as a person who smokes a cigarette (Journal of Oral Oncology). Additionally, smoking e-cigs can lower your immunity, making your body weaker and thus making it harder to fight off those carcinogens (American Journal of Physiology- Lung Cellular and Molecular Physiology).
  • E-cigs can explode. Spontaneously combust. In a person’s mouth, their pocket, their hand…. Ouch?!
  • Smoking e-cigs drastically, by over 30%, increases your chances of smoking a normal cigarette within the next six months. No matter how many times a person says “I will never smoke a cig”, chances are they will become a lifelong smoker.

We still don’t know everything, but clearly, what we do know does not paint a pretty picture. Who knows what these chemicals will do to our bodies in the long run (the cinnamon flavor is created with cinnamaldehyde which is banned by OSHA, acetaldehyde is another flavoring and is in paint stripper). I was a teen once, not too long ago even, and I remember wanting to fit in and desperately wanting to not be made fun of. I found saying “nah” or “no thanks” is empowering. It feels good to do good things for your body. I also think of it as no one is going to remember if you smoked that Juul or not in high school, but they will remember you at the class reunion when role up with glowing skin, in stellar shape, have a lovely family, and be cancer-free because you have led a healthy, smoke free life.

Overall, education is crucial on this topic and there are new findings out every day. The kids and teens are our future, and we need them around a long time.

Meet Kim MacGregor

Hello! Kim here, the new Community Educator and Special Event Coordinator with the Breast Cancer Family Foundation. I was given the task to create a blog (honestly a dream of mine) about my first week here at BCFF. Before I dive into that, I wanted to tell everyone a little about myself, so if you see me out in the community or at events, you feel like you know me a little bit! I love people, and I love talking, so please say hi!

10 Things about Myself (Kim MacGregor- and yes, I am Scottish)

  1. I grew up in the Milwaukee area, in a suburb called Grafton. We have a Costco and that is basically our claim to fame, but go Black Hawks!
  2. I have danced my whole life, and now teach ballet and pom at Power of Dance in Howard. If you are not familiar, google them- these kids are incredible dancers!
  3. I attended university at UW La Crosse. I originally wanted to go into journalism but thankfully switched to Public Health- Community Health Education right away.
  4. I studied abroad in Seville, Spain and it was hands-down the best experience of my life thus far.

5. I have two brothers with disabilities, so that community holds a special place in my heart. I work with the special needs community as much as possible.

6. Before BCFF, I worked at Bellin in their Case Management department. I connected providers and patients to local resources and did basically anything I was asked to do.

7. I live in Green Bay with my boyfriend and our dog, Finn. Finn is FOR SURE the most loved in the house, but kudos to the BF for at least pretending to love me equally.

8. I love health- my mom is a dietician so I grew up very health conscious. That being said, I am absolutely addicted to ice cream and my favorite treat is a Dairy Queen blizzard. I also love wine. Balance, people, balance.

9. I love to run, remake baked goods into healthier versions (they taste just as good, I promise), do yoga, and to read. I am convinced my boyfriend keeps me around partially because I bake so often. Which is fair. You’re welcome, Sam.

10. Finally, at the ripe age of 23, I got a pacemaker. Yes, I am literally an 80 year old in a 20-something year old’s body. Long story short, I used to faint a lot. Cheers to no more of that nonsense!

This job at BCFF is a dream. I have wanted to help people be healthy my entire life. Public Health- Community Health Education encompasses all aspects of health. There is more to being “healthy” than having six-pack abs or eating a salad every day. I try to promote that as much and as clearly as possible.

The BCFF grounds themselves in education on cancer prevention and how to best equip our bodies to fight cancer. The healthier our bodies are by eating right, exercising daily, avoiding toxic foods, sleeping a proper amount, the better chance we have at living a long life.

This week, I got to watch Diane and Holly go into a high school classroom and truly make an impact on these kids. The presentation we provide is full of golden nuggets on healthy lifestyle choices, cancer awareness, staggering statistics; things that everyone needs to know, but especially the younger population. Each woman presented with their own style and flare, and I know my presentation style will be unique as well. I loved taking something from each of their presentations and putting it in my pocket of ideas.
I also got to work with Amy this week and learn about all the wonderful ways she helps come up with ideas for fundraising, new events, and ways to promote ourselves out in the community. Basically, Amy is the greatest. I love her already.

One of my roles will be to help create Tasty Tuesday ideas and It Starts With Your Plate presentations- this is super exciting for me, as I love to bake and cook. Keep your eye on our social media pages for news about these upcoming events!

I know I have only been here 5 days, but I feel so grateful to have found such an incredible organization and team.

Please, say hi if you see me in the community. I will probably chat your ear off, but hey- I warned you!

I cannot wait to get out there and meet everyone! Thank you, BCFF for this opportunity.