Viewing entries tagged
cheat meal

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

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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.

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