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cheat

6 Ways To Treat Yourself With Quality Food

6 Ways To Treat Yourself With Quality Food

Why should pleasure be guilty? Why can't your gut be happy and not flabby? When you treat yourself, it doesn't have to be a catch-22. Here are a few of the foods you crave the most when trying to choose a healthier lifestyle, but your gut is stuck on its old habits. Remember, there are ways to turn guilty cravings into decadent treats that make both you and your body happy.

4 Steps to Get Back On Track After Over-Indulgent Eating

4 Steps to Get Back On Track After Over-Indulgent Eating

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It’s the weekend and your social schedule is packed. You’ve got a night out with friends on Friday, followed by a wedding Saturday afternoon, and then a birthday party to cap it all off on Sunday. Fun? Yes.

Eating healthy? Not so much.

Whether it’s an entire weekend of not-so-healthy eating choices, just one day, or even one really big meal (hello all-you-can-eat sushi!), there’s a good chance you’ll be looking to rebound afterwards.

Here are 4 steps to get back on track after over-indulgent eating so that you can help your body and mind recover. You'll be able to get back to eating and feeling the way you’d like.

1. Top Up With More Water

Drink more water (GIF) - Get back on track after over-eating // The PumpUp Blog

 

The thought of adding anything to your stomach might not be very appealing after a junk food binge, but drinking some water is the first step towards recovery.

Drinking water is crucial after over-eating for two reasons: First, it helps break down solid food. This enables your body to absorb more nutrients as food passes through your digestive tract.

Second, water helps prevent stomach bloating and constipation, which are likely the last things you want to experience after eating a big meal! Drinking even a little extra water will soften the solid food in your stomach and help speed up the digestive process.

2. Get Up, Get Moving

Full body workout gif // The PumpUp Blog

 

Although you might feel like parking yourself on the couch and binge-watching Netflix, one of the best things you can do after indulgent eating is to get up and get moving.

A little exercise will prevent a lethargic food hangover from setting in, plus it will give your metabolism a much-needed boost. Physical activity will help move excess blood sugar to your muscles where it will be used as energy instead of storing it as fat.

You don’t have to go out and run a marathon either. Try a simple workout routine in your living room, follow along with a workout video, or just go for a walk.

3. Prepare Your Next Healthy Meal

Eat a healthy meal (GIF) - Recover from over-eating // The PumpUp Blog

 

Who wants to look at food after an eating frenzy?

You don’t have to actually eat a healthy meal when you’re already feeling stuffed, but planning and even preparing something that’s light and healthy is very important.

Some people will skip a meal or two in an attempt to fast away their food remorse, but going without food for too long can set you up for more bad food choices.

Instead, chopping up some veggies, making a salad, or even just picking out a healthy recipe that you’ll prepare for your next meal is a good way to avoid hunger and food cravings in the near future.

While you might feel stuffed right now, that feeling won’t last too long. Have a healthy meal option ready to go.

4. Ask Yourself, “Why?”

Ask yourself why - steps to recover after overeating // The PumpUp Blog

There are lots of reasons why people overeat. What was your reason?

Was it social pressure? Were you using food to deal with stress? Or maybe you were out of groceries and settled for a tub of ice cream!

It’s important to understand why your eating fell off track so that you can avoid doing it in the future.

4 ways to stay on track after over-indulgent eating // the PumpUp Blog

Falling for food temptations can easily be avoided by setting up an accountability system with a friend, cleaning out all junk food from your kitchen, or batch-preparing healthy foods so that you always have something good on hand.

Keep in mind that an occasional indulgence is no big deal – It’s not worth dwelling on it or beating yourself up. Just be proactive in getting your body back on track so that you can feel well as quickly as possible.

Author Bio:

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. You can find free workouts and more of his weight-loss resources at makeyourbodywork.com.

Creamy Raw Peanut Butter Pie

Creamy Raw Peanut Butter Pie

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One of the first ‘clean’ dessert recipes I ever tried was something similar to this raw peanut butter pie. After one bite, I was completely hooked. I tried that first pie over a year ago. Recently, I decided that I’d make my own version of it. This raw peanut butter pie has way fewer ingredients than the original recipe, but it’s equally as delicious!You know the drill: it’s simple, raw, vegan, gluten-free, and free of refined sugar. All good stuff! We'll be using some of our old favorites: bananas and peanut butter (best combo ever, I know) for the filling. Next, we’ll use dates, almonds and cacao powder for the crust. We'll also be making my cacao drizzle to decorate the pie.

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Raw Peanut Butter Pie

Crust Ingredients:

  • 1 cup dates
  • 1 cup sliced almonds
  • 1 tablespoon cacao or unsweetened cocoa powder
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until well combined. The mixture should have a sticky consistency. Press the mixture into a pie pan (I used a 9" non-stick pan).

Filling Ingredients:

  • 3 bananas (can be fresh or frozen)
  • 1 cup peanut butter
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until creamy. Pour the filling into the pan and smoothen it out evenly with a spoon or spatula.

Chocolate Drizzle:

  • 1 tablespoon coconut oil, melted
  • 1 tablespoon cacao/unsweetened cocoa powder

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Mix coconut oil and cocoa powder together and drizzle on top of the pie. Put the pie in the freezer for at least an hour until it's ready to cut into slices. Enjoy, and don't forget to share with your loved ones (Only if you want to... or eat the whole thing by yourself, I won't judge!)

This recipe for creamy raw peanut butter pie was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

4 easy ways to clean up your diet while still eating the food you love

4 easy ways to clean up your diet while still eating the food you love

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“Your body’s size is built in the kitchen, your shape is built in the gym.” Maybe you’ve heard this saying before? There’s a lot of truth in it.

Exercise is a fantastic way to sculpt your body and improve many aspects of your health, but when it comes to dropping a few extra pounds, cleaning up your diet is the place to start.

But who really wants to go on a diet? Nobody.

If giving up your favorite foods and nibbling on carrot sticks doesn’t sound that appealing, know that there is still hope. Here are 4 ways you can drastically clean up your diet to help you start working on that leaner body.

Exercise Daily

Full body workout gif // The PumpUp Blog

Photo via PumpUp

Exercise? Aren’t we talking about healthy eating? Daily exercise actually has a huge impact on the foods you will naturally choose to eat.

A new study found that “exercise influences central brain responses [and] positively affects food choices that reinforce health and weight management.”

When you get your body moving you create subconscious signals in your brain that will drive you to search out healthier foods to eat. Instead of battling food cravings and relying on willpower to make healthy choices, you will actually desire healthier foods!

Drink More Water

Drink more water

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How much water do you drink each day? (Don’t just guess – measure it for one full day to find out!) Most adults are chronically dehydrated and you might be one of them.

Not drinking enough water can slow down your metabolism and can create “fake” food cravings. Dehydration can be easily misinterpreted as hunger, which leads to increased snacking, often on foods you’d likely prefer to avoid.

On the other hand, drinking extra water before meal times has been shown to decrease calorie consumption by 13% - That’s a big reduction and requires no effort to consciously eat less food.

The general rule of thumb for proper hydration goes like this: Women need to drink at least 8 glasses of water per day (plus more if you’re exercising), while men need to start with 10 glasses.

Drink up and you’ll be teaching your body to crave (and eat) less food.

Cut Out Drinks With Calories

Drinks with calories gif

Photo via Tumblr

Drinking water is a major plus when it comes to improving your diet. But, drinking any sweetened drinks is an even bigger negative.

The average person drinks 400 calories each day – That’s 20% of their total daily calorie needs! What’s worse, these calories are easy to overlook because they don’t satiate hunger the way solid food does.

The net result of drinking high-calorie drinks is a diet full of sugar and one that doesn’t ever feel satisfying. Instead, clean up your diet by cutting out the sugary drinks and replace your fluids by drinking more water.

Practice Bulk Cooking

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Photo via Tumblr

Imagine coming home on a completely empty stomach. What are you going to eat? If you’re like most people, you'll grab whatever food is ready to be stuffed into your mouth.

Convenience is a huge factor that influences food decisions, so make it convenient to eat healthier options.

This requires a little planning. Instead of making one meal at a time (which can leave your fridge lacking any ready-to-eat options), try preparing one or two healthy meals in bulk each week.

Choose a couple of simple recipes that will store well as leftovers, prepare a large batch, and then enjoy the feeling of opening your fridge and seeing healthy, convenient food waiting for you!

You don't have to cut out all the foods you love when you clean up your diet. Practice these simple healthy-eating principles and your diet will clean up without much effort from you at all.

Clean up your diet without giving up the food that you love // The PumpUp Blog

Cover photo courtesy of PumpUp member @meeeko. Pinterest graphic photos via PumpUp members routine_sportive, herr_nutrition, itsmiraz, and barbaraptowers.

About the Author

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” by CanFitPro. You can find more of his healthy-living resources at makeyourbodywork.com.

 

Vegan Gluten Free Pancakes have never been more amazing

Vegan Gluten Free Pancakes have never been more amazing

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Sure, it might be National Donut Day (or any national 'dessert' day for that matter). Don't let your sweet tooth bring your down! When you're craving for something sweet, try to eat a healthier alternative with a similar texture. If you're craving creamy ice cream, make banana 'nice cream'.  If you're craving fluffy donuts, try some vegan gluten free pancakes! They're far easier to make than doughnuts, and they're far better for you.

Vegan Gluten Free Pancakes

Recipe by PumpUp member @haileycatherine

For the pancake batter

  • 1/3 cup cashew milk with 1 tsp lemon juice mixed in
  • 1/3 cup brown rice flour
  • 1/4 tsp baking soda
  • 1/2 tsp cream of tartar
  • 1/4 tsp cinnamon
  • 1/4 tsp Allspice
  • 1/2 mashed banana
  • Stevia
  • Handful vegan chocolate chips.

For the topping

  • 1/2 banana
  • Handful of vegan chocolate chips
  • Cocoa powder
  • Water
  • Tbsp chocolate pb2
In a small bowl, mix cashew milk with lemon juice and set a side. Whisk together flour, baking soda, cream of tartar, cinnamon, and allspice. Alternate between pouring in the milk mixture and mashed banana until just incorporated. Fold in the stevia and chocolate chips. Warm up a pan on low/medium heat and create pancakes, flipping once air bubbles form at the surface of the batter.
While pancakes are cooling slightly, chop the other half of the banana and set aside. Melt together a chocolate chips, cocoa powder, water, and chocolate PB2 to make a sauce.  Sandwich the bananas between pancakes and pour sauce on top.

3 Reasons Why Cheating On Your Diet Will Lead to Better Results

3 Reasons Why Cheating On Your Diet Will Lead to Better Results

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Just about any honest person will admit to having the occasional (or maybe more often) craving to eat something that doesn’t exactly jive with a healthy diet. How big of a deal is it to indulge once in a while? A common fitness saying goes like this: “Your fitness is 80% dependent on what you eat and 20% on how you exercise.” While it’s obviously true that a healthy diet is crucial for weight-loss and getting a great physique, there is room for some cheating. In fact, having a specific cheat day can actually help you improve your fitness results!

Here are 3 good reasons why cheating on your diet is a good thing:

1. Cheating Keeps You Motivated

Having one or two pre-set cheat meals each week can keep you focused

Some people approach healthy eating with an “all-in” mentality. These people are motivated to get results and choose to swear off all treats because “that’s what it takes!”

Unfortunately, eating clean 24/7 would require superhuman resolve, and simply isn’t doable for the long-term. Cravings begin to creep in, and soon that “all-in” approach leads to one misstep, then another, and soon it’s “all-out” (usually with a bag of chips or big bowl of ice cream!)

A more realistic approach involves picking a specific day or meal that will be your designated time to cheat. Not only does this provide something to look forward to, but it also reduces the psychological drain of trying to fight off cravings week after week.

Having one or two pre-set cheat times each week can play a powerful role in helping you stay focused and motivated to eat well outside of that designated time.

2. More Calories Is Sometimes a Good Thing

. A burst of calories each week reassures your body that food isn’t in short supply.

Cheating on your diet is more than a psychological coping mechanism. There are physical benefits of eating extra calories on a regular basis. In fact, doing so actually teaches your body to burn more calories.

Your body’s main purpose is to survive. If you were to go on a calorie-restrictive diet for long periods of time, this can signal your body to take protective action. Not confident that enough food is on its way, small but powerful hormonal changes can take place.

Hormones that control the thyroid gland stop being produced in adequate quantities, which tells your thyroid to slow down. What’s this mean? Basically your metabolism drops and fat-burning stops completely. Yikes!

This is why a planned cheat day can be so awesome for anyone who is trying to get lean. A burst of calories each week reassures your body that food isn’t in short supply. Hormones keep flowing to the thyroid gland and your metabolism will actually get a boost.

3. Cheating Helps Build Better Habits

A pre-determined cheat day keeps indulgences in check and ensures that the eating habits you build will be healthy ones

In order to see noticeable fitness gains over the long-term, healthy habits must be built up. That’s why a planned cheat day can be so much better than “little cheats” here and there.

While it can be easy to think that a little treat after dinner each night isn’t going to add up, this is creating a habit. Eating something sweet (or savory, or salty if that’s your preference) becomes part of your routine and your body learns to expect this.

This innocent habit can easily start showing up elsewhere in your daily routine: A sugary mocha latte in the morning, a cookie at lunch, and then some late-night chocolate all become normal occurrences.

A specific cheat day keeps these indulgences contained and the regular eating habits you build will be healthy ones. One day of cheating doesn’t compare to the habit-building power of six days eating clean!

Anyone who is looking to clean up their diet should seriously consider adding a cheat day to their weekly routine. Not only can it help you get better results and build healthier lifestyle habits, but cheating can be a fun way to enjoy tasty food guilt-free. (Now give me that slice of pizza!)

About the author

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” by CanFitPro. You can more of his healthy-living resources at makeyourbodywork.com.