Viewing entries tagged
avocado

3 Amazing Avocado Recipes - Get Healthy With Valentina

3 Amazing Avocado Recipes - Get Healthy With Valentina

Focus on eating healthy fats, like the ones found in avocados. These fats are good for maintaining healthy skin, weight-loss and all-around health. Remember that there is no secret spell to instant weight-loss or ultimate physical improvement. There are no magic pills, no special slimming drinks, no perfect quick fix diets either…. You just need to eat healthier.

6 tips to eat your way to clear skin

6 tips to eat your way to clear skin

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Want to eat your way to a fabulous complexion? Check out these six dietary tips that will have your skin looking and feeling as radiant as you are already.

1. Eat dark berries

Eat your way to clearer skin: blueberry gif

(Image c/o giphy)

Berries are brimming with skin clearing antioxidants. Blackberries, in particular, are fantastic for your skin. This vibrant fruit is rich in vitamins A and C and has been known to help fight free radicals. Furthermore, Vitamin C helps to encourage cell turnover and collagen production, helping skin maintain firmness and luminosity.

When applied topically, blackberry and fruit extracts in cleansers helps to remove dead skin cells and curb excess oil production. To incorporate blackberries into your diet, make yourself a berry, kale, and yogurt smoothie, eat them as a snack, or throw them into a spinach salad.

2. Get your tomato on

Eat your way to clearer skin: use tomatoes (gif)

(Image c/o giphy)

Tomatoes, especially the cooked variety, definitely need to be on your menu this Spring and Summer. Why? Lycopene, the chemical compound found in tomatoes that give them their color, also helps to neutralize and even repair sun damage/ exposure. Although lycopene is present in raw tomatoes, the fruit releases more of the skin-saving compound when cooked.

Thinking about indulging in a slice of pizza? That isn’t such a bad idea. The tomato paste is actually good for you. Now you can snack on pasta guilt free? And if you’re on a low-carb diet, never fear. Simply eat a few spoonfuls of tomato paste after prolonged sun exposure. (But remember to wear sunscreen.)

3. Protein is your friend

Eat your way to clearer skin: protein is your friend (gif)

(Image c/o giphy)

Getting enough protein is essential for ensuring the health of your hair, skin, and nails. Science Daily even suggests that the vitamins and minerals in protein could provide anti-aging benefits. So, if you’re a meat eater, feel free to load up on lean protein like chicken and fish. If you’re a vegetarian, opt for eggs and other high-protein foods.

4. Healthy Fats Give You That Glow

Eat your way to clearer skin: being an avocaddict ain't so bad (gif)

(Image c/o the99cent chef)

Surely you’ve heard this before, but it’s worth repeating: healthy fats are great for the health of your hair and skin. Take nuts, for instance, which are packed with Omega-6 fatty acids. Feel free to snack on walnuts, almonds, and even avocados. Your skin will thank you.

5. Hydrate

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(Image c/o the homeplanet)

Stay hydrated, and skin will retain its moisture and flush out unwanted toxins that can irritate your body and your skin. Not a big fan of water? Try these tips.

  • When you’re out at a restaurant, opt for water whenever possible.
  • Drink one glass when you wake up in the morning. Make it hot water with lemon for extra detox benefits.
  • Infuse your water with fruit or cucumbers.
  • Buy a charcoal filter and keep it filled in your fridge.

6. Strong antioxidant tea

Eat your way to clearer skin : tea gif

(Image c/o Tumblr)

There are so many fantastic antioxidant teas. Camomile helps to is a calming agent, great for soothing skin irritation. Mint has antibacterial properties. It can be used topically (diluted) as an astringent or in a essential oil form for bathtub relaxation. (Remember, stress can contribute to blemishes and skin flare ups.) Find the tea that’s right for you and your skin.

Eat your way to clear skin : infographic

Image courtesy of shutterstock

What do you think? What diet tips help your skin glow? What foods should we avoid? Leave your comments in the space below.

About the author

Gwen Lewis is a writer and makeup artist based in Southern California. Because of her passion for beauty and health, she hopes to help others not just look great but feel great, whether through makeup or her writing. In her free time, she enjoy shopping and pick-up soccer games with her friends.

Chicken Mango Avocado Wraps

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Chicken, Mango, Avocado wraps

This is a recipe by PumpUp member @dashdoze, an aspiring dietitian with a passion for healthy living. Find her blog here.

As a new years resolution, I’ve been trying to limit the amount of processed foods I include in my healthy lifestyle. They’re often full of excess sodium and sugar, which often only makes me crave more!
For example: wraps are perceived as healthy, but are often filled with plenty of additional and sometimes unidentifiable ingredients. Instead, I decided to use lettuce leaves as an alternative, because they provide a great ‘crunch’ and freshness.
Chicken and mango are two of my favorite ingredients to wrap together, so I decided to change up my go-to wrap recipe by adding avocado. I had previously never tried it and was delighted at how great the combination was. With a homemade dipping sauce to compliment, it was a filling and healthy lunch.
Chicken, mango, avocado ‘wraps’:
  • Cooked, skinless chicken breast (100 grams)
  • Avocado, sliced (50 grams)
  • Mango, diced (100 grams)
  • 2 - 3 large Iceberg Lettuce leaves, rinsed (or other wrap-able lettuce leaf)
  • Cucumber, thinly sliced, seeds removed (100 grams)
Note: You can add more or less of each ingredient, these are just approximate estimates for 2 - 3 wraps. Also feel free to substitute your meat of choice for the chicken (e.g. tuna, turkey, lean beef) and add any additional vegetables or fruits.
Tangy mango dipping sauce:
  • Mango puree (25 grams)
  • Plain Greek yogurt (30 grams)
  • Lime juice (1/4 teaspoon)
  • Vanilla extract (1/4 teaspoon)
Note: If you like a sweet dip, I recommend adding a natural sweetener like honey aswell.
Directions:
  1. Combine all the dipping sauce ingredients in a small container and set aside.
  2. Place a handful of each of your ingredients on a lettuce leaf and wrap like a wrap! Make sure you also fold in the sides of the leaf to prevent any spillage.
  3. Repeat with remaining leaves and enjoy!
It really is quite simple and tasty :)

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If you don’t want to wrap all your ingredients together, simply make a salad (shown below) and drizzle your dipping sauce on top.
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I wish you all the best with your New Years Resolutions! If you try out this recipe I’d love to see it (tag me @dashdoze on PumpUp)! :)

Chicken Corn Avocado Salad

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Learn how to make this beautiful chicken corn avocado salad

If you are following me on PumpUp (@racheell) you’ll know that I love eating healthy and that I obviously love cooking. That’s why you can see so many dishes on my profile! Today I’ll share my first recipe with you, so that you can see for yourself that it isn’t hard to make your own healthy food.

This is the recipe from one of my first posts because you seemed to like it! It’s a salad with corn, grilled chicken and guacamole. I haven’t really indicated a specific amount for each ingredient; it’s that simple! I personally just prepare the amount that seems perfect for me at the moment, so you should do what seems best for you.

Ingredients:

  • Chicken breast
  • Salt
  • Pepper
  • Avocado (1/2 or 1 whole, depending on how hungry you are)
  • Red onion 
  • Cilantro - about a handful
  • Jalapeño or serrano (hot chilli)
  • Lemon 
  • Sweet corn (1 can or less should do)
  • Olive oil

For the chicken:

I like to marinate the chicken with a squeeze of lemon, salt and pepper for at least 2 hours. Once the chicken has absorbed these ingredients, preheat your skillet over medium-high heat until hot. Cook chicken in skillet, don’t add any liquid. Reduce heat to medium and cook until meat is no longer pink and the juices run clear, turning chicken occasionally, about 8-12 minutes. Remove from heat and chop into pieces. 

For the guacamole:

Smash the avocado until it looks like a paste.  Finely chop the onion and set some aside for the sweet corn. Next, chop the cilantro and the hot chilli. Add onion mix to smashed avocado, followed by a squeeze of lemon juice (as much as you like. I like to add a lot because it’s my favorite thing in the entire world) and a pinch of salt. Mix everything together. 

For the corn:

I like to use  sweet corn. Add chopped red onion to corn, a bit of olive oil, and salt and pepper, to taste. That’s it, super easy!

Presentation of the dish:

I think presentation is one of the most important things for me, it makes me feel happy and it keeps me motivated to eat a beautifully presented dish, so for this one in particular I like to use a medium bowl and put all my food together, but distribute it nicely so all that I prepared shows off.

Here is the pic, hope you all enjoy it and hope to see some pictures of your creations!

Be happy,

Rachel

 

4 Recipes to Help You Cheat Smart - Get Healthy with Valentina

This post is part of a series of monthly posts by Valentina M. Read her story below and follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican. 

Though we’re all making smart choices, eating minimal processed foods and loading up on healthy veggies, grains, lean protein, I was wondering the other day if I was alone in thinking : Am I ever going to eat pizza, pasta or sweets again?  

The answer is no, I am not the only one thinking of that and of course we are going to eat ‘cheat’ meals once in a while. But if we are going to cheat we still have to be smart.

I posted the other day about my cheat meal of the week and read that other members also think that cheat meals aren’t that bad. I don’t think it is the end of the world if we cheat once in a while. In fact, we can eat whatever  we love the most! Just don’t eat it to death.

A “cheat meal” might be a way of keeping you on track in the long-term and realisticallyIt helps most people to stick to their healthy lifestyles, because being healthy won’t mean never having pizza, cotton candy or hamburgers again. If candies are your jam, have one or two candies. That is enough of a cheat. You don’t need a whole box of sweets. Each item counts, so don’t just lump a bunch of bad choices into one day and call it a Cheat Meal. You’ll start to feel bad about yourself and sabotage all the hard work you’re doing.  

At the beginning of your new healthy life, cheating can become a problem because it easy to give up, but don´t worry. We can always have a new beginning. So if you are afraid of cheating and think that you will not control yourself (which is a lie because we can control anything we want to), I thought it would be great to satisfy our desire of a cheat meal with a healthier choice.

I’ve always been one of those people who needs something sweet. So here are two less guilty ways to indulge any sweet tooth: 1. A Healthy Vegan Caramel Sauce to serve with our protein pancakes. 2. A Carrot “Cake” Oatmeal Cookie so you don’t eat an unhealthy cookie or cake.

For the people that love to eat salty fried food or carbs like pasta I want to share with you two healthier options to eat that I read on a magazine the other day: 1. Avocado “Pesto” Pasta and Zucchini Fritters.

Avocado Pesto Pasta

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Ingredients

  • 2 Avocados
  • ½  cup Basil, fresh leaves
  • 1 cup cherry tomatoes
  • ½ cup corn, canned kernels
  • 2 cloves Garlic
  • 2 tbsp Lemon juice, freshly squeezed
  • 12 oz Whole wheat Spaghetti
  • Salt
  • Pepper
  • 1/3 cup Olive oil

Directions

In a large pot of boiling salted water, cook the whole wheat pasta according to package instructions.

To make the avocado “pesto” sauce, combine avocados, basil, cloves of garlic and lemon juice in the mixer or food processor. Add olive oil in a slow stream until emulsified; set aside. Season it with salt and pepper. In a large bowl combine pasta, avocado “pesto” sauce, cherry tomatoes and corn.

Zucchini Fritters

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Ingredients

  • 1 tsp olive oil
  • 2 medium zucchini  
  • 1/4 cup freshly grated Parmesan (3/4-ounce)
  • 1/4 cup plain dry bread crumbs
  • 1/8 tsp salt
  • Freshly ground black pepper

Directions

Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray. Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet. Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.

"Carrot Cake" Oatmeal Cookie

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Ingredients

  • ¾ cup Carrots (shredded)
  • 1 Egg
  • 1/2 Maple syrup
  • 1 cup Oats
  • 1 ½ tsp baking powder
  • 1 ½ tsp Cinnamon, ground
  • 1/8 tsp salt
  • 1tsp vanilla extract
  • ¾ cup whole wheat flour
  • 2 tbsp Coconut oil or coconut butter  

Directions

In a bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the carrots. Chill the dough for at least 30 minutes. Preheat the oven to 325°F, and line a baking sheet with parchment paper. Drop the cookie dough into 15 rounded scoops on the baking sheet. Bake for 12-15 minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.

Healthy Vegan Caramel Sauce

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Ingredients

  • 1 cup canned coconut milk
  • 3 tbsp maple syrup
  • 1 tsp vanilla
  • A pinch of salt
  • Cinnamon

Directions

Place all the ingredients into a saucepan over a medium heat. Stir to combine all the ingredients and bring the mix to the boil. Keep cooking the caramel until it darkens and thickens, stirring occasionally. Once the caramel has thickened, remove from the heat and allow to cool slightly.  Serve the caramel in a clean container or jar. Note* the caramel will stay fresh in the fridge for around a week.

With Love,

Valentina 

 

Avocado Pear Smoothie

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Ready. Set. Smoothie. Try this avocado-pear combo from PumpUp member cheyennenauta!

Ingredients
1/2 avocado
100g carrots
1 pear
100g lettuce
30g spinach
200 ml almond milk

Let us know what you think!

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Avocado, lettuce, lentils, beets. This salad makes us swoon! Post your #foodiefriday pics!
What’s your favourite autumn lunch recipe? Do you eat seasonal? Let us know!

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The simple meal we love the most is avocado toast! PumpUp member kristin_online gives this healthy classic a little caprese twist by adding sliced tomatoes, basil, and sunflower seeds.

YUM! We love to ramp this meal/snack up a notch by adding toppings like smoked salmon or chilli flakes. How do you prepare avocado toast? Let us know in the comments below!