Viewing entries tagged
clean eating

What a raw vegan eats in a day

What a raw vegan eats in a day

Ever wondered what on earth a raw vegan eats in a day? PumpUp member @rawincollege has answers:

I enjoy mixing things up on a daily basis, so I am going to give you a general idea of what a day in my life looks like through food.

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

October is a month that is full of beautiful and bright colours. It's one of my favorite and most beloved months.  I just love seeing my surroundings decorated with vibrant tones of orange, red, and yellow. It's so romantic!October is also pumpkin season. It's a time for pumpkin lovers to make everything from lattes to muffins and healthy halloween recipes.  We must always remember that eating healthy has its benefits and, yes, eating pumpkin is healthy because it's high in fibre, potassium, pantothenic acid, magnesium, and vitamins C and E. So why not try a new pumpkin dish? 

Moms with Full Plates : 5 No-Cook Recipes for Working Moms

Moms with Full Plates : 5 No-Cook Recipes for Working Moms

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Sometimes it isn't enough to save money. For most working moms, it feels like there isn't enough time to cover all the things that need to be done. Juggling work and house duties can be a source of frustration. Make sure that it doesn’t come to the point of neglect. Any mother wants to give and provide for all her family's needs, yet it can be quite difficult to do so. It’s only natural that as a mother, you're balancing your work life with your familial responsibilities. You also want to make sure that your mother or father takes their medicine and that your family is well-fed. To help you, here are 5 no-cook recipes for working moms.

Healthy Tofu Gourmet Sandwich

https://instagram.com/p/2Ls-8fvKXs/?tagged=tofusandwich

If you happen to be in a bit of a hurry, these sandwiches are what you need. They are really easy to make and it's a recipe that the kids will surely love. All you need are these ingredients:

  • 16 ounces of firm tofu (drained and pressed)
  • 10 slices of whole wheat bread (toasted)
  • 1 celery (finely diced)
  • 2 tablespoon of parsley
  • 2 tablespoon of sweet pickle relish
  • 2 green onion (minced)
  • 10 tomato slices
  • ¼ cup and 1 tablespoon of mayonnaise (preferably fat-free)
  • 2 teaspoons of fresh lemon juice
  • 1 teaspoon of mustard
  • A bit of salt and pepper

BLT Chopped Salad

https://instagram.com/p/3RmNKwOI2V/?tagged=bltsalad

How Sweet It Is's recipe is so simple. For moms who have made a habit of grabbing a bagel for breakfast, this BLT chopped salad recipe can help you to cut back on those carbs. The ingredients for this salad are easy to find. Feel free to opt out of the bacon if you're sticking to a plant-based diet.

  • 2 cups of lettuce (roughly chopped)
  • 2 cups of fresh arugula (roughly chopped)
  • 1 pint of grape tomatoes (quartered)
  • 4 slices of thick cut bacon (fried and crumbled)
  • 1 cup of sweet corn
  • 1 avocado (chopped)
  • 4 ounces of feta (crumbled)
  • 1 ½ tablespoons of olive oil
  • 1 lime (juiced)
  • ¼ teaspoon of salt
  • ¼ teaspoon of pepper

Turkey, Avocado and Strawberry Sandwich

https://instagram.com/p/nsy7iFlG-c/?tagged=turkeyavocadostrawberrysalad

This sandwich is a fresh take on the classic BLT. Substitute bacon for turkey, replace tomatoes with some fresh strawberries and have avocado instead of lettuce. It's great to change things up every once in awhile.

  • 8 slices of whole grain sandwich loaf
  • ½ cup of mayonnaise
  • ½ teaspoon of lemon juice
  • 1 cup of strawberries (thinly sliced)
  • ½ pound of turkey breast (thinly sliced)
  • 1 pint alfalfa sprouts 

Easy Nori Rolls with Spicy Sauce

https://instagram.com/p/6oNJ5IGPmk/?tagged=norirolls

Craving Japanese food? Tales of a Kitchen made nori rolls the right way. This is ultimately one of the best no-cook recipes for working moms —ever. All you need are these raw ingredients:

  • 2 nori sheets
  • 1 cup of cauliflower couscous
  • ¼ carrots (julienned)
  • 1/3 capsicum (julienned)
  • Cucumbers
  • ½ avocado (thinly sliced)

For the sauce

  • 1 tablespoon of unhulled tahini
  • 2 to 3 drops of sesame oil
  • 1 teaspoon of tamari
  • 2 tablespoons of lime juice
  • ½ teaspoon of raw honey
  • Hot chili flakes

Cucumber and Avocado Soup with Toast

https://instagram.com/p/6m_9kzgyYG/?tagged=cucumberavocadosoup

This recipe will warm your bodies when you're experiencing cold weather. It's practical, quick to make and all you need are a few simple ingredients (mainly the cucumber and avocado).

  • Two large cucumbers (peeled and chopped)
  • 1 avocado (pitted and peeled)
  • ½ cup of plain greek yogurt (preferably low fat)
  • 2 tablespoons of fresh tarragon leaves
  • 1 teaspoon of lemon zest
  • 2 tablespoons of fresh lemon juice
  • Some kosher salt and black pepper
  • 4 slices of whole wheat bread (toasted)
  • 4 ounces of prosciutto (thinly sliced)

Author Bio: Ianna Reign Stevenson is a professional writer based in London, England. She is a young mother of a 3 year old toddler and a working mom. Connect with her on Twitter.

Cover photo courtesy of PumpUp member two_d_three_f

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

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Hola Amigos! Did you know that without regular physical activity, the body slowly loses its strength and ability to function well? Active living means including physical activity in your daily life. You don’t need to spend hours at the gym to be an active person. Active living could mean just making small changes in your daily life, like walking to the store or to the gym, taking the stairs instead of the elevator at the mall etc. Any physical activity is proven to improve both mental and physical health. It tackles anxiety, depression and anger. #ActiveAugust is here to make you feel good and  improve your health. Be more active today! Fuel up with these healthy yellow recipes once you've finished your workout.

Spicy Pumpkin Seeds

Spicy pumpkin seeds for late night snacking // Recipe from the PumpUp Blog

Ingredients

  • 2 cups pumpkin seeds or squash seeds
  • 1/2 tablespoon chili powder
  • 2 teaspoons fresh squeezed lime juice
  • Salt, to taste

Directions

Rinse pumpkin seeds in a colander. Spread evenly on a baking sheet and allow to dry for 1 hour or longer. Preheat oven to 275 degrees F.

Toss the seeds in the chili powder and lime juice. Add salt if necessary. Place the seeds back on the baking sheet and cook for 15 to 20 minutes. Remove from the oven, and allow to cool on a plate.

Coconut Popsicles

4 ingredient coconut popsicles - The perfect healthy treat that you never knew you needed. Make this recipe before the summer ends! // The PumpUp Blog

Ingredients

  • 1 can Coconut Milk
  • 1 Tbsp. unsweetened shredded coconut
  • 20-40 drops Stevia Extract (to taste)
  • 1 Tbsp. organic vanilla extract

Directions

Add all ingredients to a medium bowl. Mix well. Pour into stainless steel popsicle molds. Freeze for 5 hours or until solid.

Yellow Spicy Superfood Smoothie

Spicy superfood smoothie - You'll never guess which ingredients are in this healthy breakfast recipe // The PumpUp Blog

Ingredients

  • 2 1/2 cups frozen mango chunks
  • 3  tablespoons  hemp seeds
  • 2 tablespoons dried goji berries
  • 1 teaspoon chili powder
  • 1 ½ cups apple juice
  • 1 cup water
  • 2 tablespoons freshly squeezed lime juice
  • sweetener, to taste (optional)

Directions

Blend all the ingredients together until smooth. Enjoy!

Curry Vegetable Dip

Curry dressing for vegetables - Perfect for late night snacking! // Recipe from the PumpUp Blog

Ingredients

  • 1/2 cup plain, nonfat Greek-style yogurt
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon honey
  • Salt to taste

Directions

Blend everything together using a whisk, and serve with vegetables.

With Love,

Valentina

These easy and healthy yellow recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

8 healthy substitutions for not-so-healthy food

8 healthy substitutions for not-so-healthy food

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When I started my health journey, struggled with eating things like rice, bread, as well as chips and ice cream. Now, I only eat these very sparingly as treats— I didn't quit them cold turkey. Instead, I found healthy substitutions for some of my favorite foods. They had more nutritional value and in many cases, less calories, carbs, and fat. These are just some of the healthy substitutions I recommend when first starting to change your eating habits. These small improvements alone will immensely improve your health and fitness.

Eating healthy is tough, but not impossible. Here are food swaps and healthy substitutions that you can make for a more nutritious diet // The PumpUp Blog

Rice

At first I replaced rice with quinoa. Quinoa is known as a super-grain and it has become increasingly popular in recent years. Though quinoa is an excellent alternative to rice, there are other options such as cauliflower rice. I take a couple of heads of cauliflower and grind them in a food processor until they look like rice. Then I sauté them with oil and some seasoning. Which takes me to my next replacement...

Cooking Oil

Stop using canola, corn, and cottonseed oil! Olive oil is a better choice. Coconut oil is great as well and it has about a million other uses— hair rejuvenation is just the start. Another great replacement is avocado oil.

Potatoes

I am a potato lover. I like them baked, fried, grilled, mashed...you name it. But let's face it, white potatoes aren't the best choice. Sweet potatoes are a much better healthy substitution. They have more fiber than regular potatoes, fewer calories, more vitamin C, and provide more than enough of your daily requirement of vitamin A.  If  you're making mashed potatoes, you can also replace them with mashed cauliflower.

Pasta

This one is fun because all you need is a really good sauce. I always make tomato-based sauces because they are way healthier than creamy ones like Alfredo. The pasta itself can be replaced with zucchini spaghetti, spaghetti squash, and even edamame pasta. You can make tons of veggies into spaghetti by using Veggeti which is a spiral vegetable slicer.

Soda

Water is the best replacement. Even fruit juice has tons of sugar that you don't need. This is pretty important because sugary drinks are one of the top reasons why people have a hard time losing weight, specially in their mid-section. If you like flavored drinks, try unsweetened tea!

Use sliced tomatoes as a replacement for breakfast toast // Healthy substitutions for not-so-healthy food (The PumpUp Blog)

Bread

Who doesn't love toast in the morning or sandwiches for lunch? There are many ways to make paleo or gluten-free bread. Recipes are available all over the Internet. An even better replacement for morning toast would be a side of sliced avocados, apples, tomato, or cucumber. Instead of using bread slices for sandwiches you could also use lettuce to make a wrap instead.

Chips

This is a hard one for me. I love chips. The best part is that I still eat them regularly. Kale, spinach, and sweet potato chips are all splendid replacements for regular potato chips!

Sliced avocado is another great replacement for breakfast toast or sandwich bread // Healthy substitutions for not-so-healthy food (The PumpUp Blog)

Ice Cream

If you're not on the paleo diet, frozen yogurt could be a good option as long as the sugar is kept to a minimum. I am on the paleo diet so dairy is not an option (except cheat day). Instead, I make my own ice cream by blending frozen fruits and adding things like honey and almond butter.

Exercising is a very important part of staying fit. But your diet is even more important. It's hard going from eating everything (without limitations) to eating healthy and natural food like fruits and veggies. It's specially hard to do it all at once, but with some hard work, determination, and healthy substitutions, it can be done.


This is part of a series of posts by PumpUp member @gabygetsfit. Find her on Instagram and Snapchat @gaby.fitspo

Blueberry Boost Smoothie Bowl

Blueberry Boost Smoothie Bowl

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This Blueberry Boost Smoothie Bowl is perfect if you feel weak and have low energy levels. If you just woke up from a night out, this smoothie bowl has your back. It’s rich in potassium and contains over 90% of your daily Vitamin A and Vitamin C needs. Blueberries are known for their antioxidants, which maintain your health by decreasing your risk of contracting heart disease, Parkinson’s, Alzheimers, and cancer. I topped the smoothie bowl with leftover banana slices, blueberries, cacao nibs, dried goji berries, and bee pollen. Bee pollen is particularly good for your immune system! Try a bit of it first — you might be allergic to it.

I was really inspired to create this Blueberry Boost Smoothie Bowl because it’s packed with fruits and berries called superfoods. That’s why I incorporated Açai powder, wheatgrass powder, and blueberries into this recipe. To get an even extra boost of minerals, you can add coconut water and make it a regular smoothie.

I really love to develop new smoothie recipes. Sometimes they’re green, purple, and red — but sometimes I mess up the colours and it turns out brown!

Blueberry Boost Smoothie Bowl - A perfect way to re-energize your morning // The PumpUp Blog

Blueberry Boost Smoothie Bowl

  • 1 cup blueberries
  • 1 cup spinach
  • 1 cup frozen raspberries
  • 2 bananas
  • 1 tbsp Acai Powder
  • 1 tsp wheatgrass powder
  • Squeeze of lemon

Topped with: Banana, blueberries, dried goji berries, cacao nibs, and bee pollen.

Mix all ingredients together in a blender until smooth. If you're using frozen bananas, pulse them first to make sure that they break apart evenly. Pour into a bowl and decorate it with the toppings of your choice.

This Blueberry Boost Smoothie Bowl was created by PumpUp member @learntobreathe

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!

5 tips to stop belly bloating

5 tips to stop belly bloating

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Whether you feel like you’ve gained five pounds in the past few days, made some poor food choices, or you just feel constant discomfort—there’s definitely a reason for your belly bloating AND there’s many solutions for it! https://www.youtube.com/watch?v=zJPkc_vva9o&feature=youtu.be

Here are my top 5 tips to STOP belly bloating

1. Eat slowly

As I talked about in one of my previous articles, eating slowly is essential to proper digestion of your food! In order for your brain to tell you when you’re full, it needs up to 20 minutes to send you the signal to stop eating!

tips to stop belly bloating chew slowly gif

(Image c/o giphy)

2. Decrease your intake of processed food

Processed sugars, saturated fats, dairy, carbonated drinks, and artificial sweeteners are the most commonly found sources of an upset stomach and belly bloating. INCREASE your intake of whole fruits and veggies, especially those with a high water content!

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(Image c/o giphy)

3. Chill out

RELAX! Stress hormones disrupt the digestive system! Always try your best to take time out of your day to FOCUS ON YOU, even if it’s just a ten-minute walk around the block. Along with relaxation comes a good night’s sleep! A lack of sleep distorts your perception of hunger and appetite, often leading you to overeat highly processed foods which can make you bloated!

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(Image c/o giphy)

4. Up your fiber intake

Choose unprocessed, whole foods that are high in fiber to decrease bloating and improve your digestive system! Fruits and veggies such as watermelon, honeydew, cantaloupe, cucumbers, grapes, berries, avocado, pears, oranges, bananas, celery, and leafy greens are a great way to nourish your body AND fight off belly bloating while flushing out toxins.

(Image c/o tumblr)

5. Stop, drop, and chug water

A lack of water and an excess of sodium in your diet can lead to discomfort and unwanted bloating. From my experience, I have found that starting my day with about 32 ounces of water (that’s a liter!) helps to jump start my digestion and wake up my body early in the morning! DRINK MORE WATER!

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Starving, fasting, and using laxatives are NOT the answer to your belly bloating!! Whole fruits and veggies, water, exercise, and sleep will put you on on the road to success and will help you achieve your flat tummy!

These tips to stop belly bloating were written by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

5 tips stop bloating pumpup blog

This protein-packed rice salad won't disappoint

This protein-packed rice salad won't disappoint

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Sometimes, you want your salad to be more than just lettuce. When you finish a workout, there's no better recovery meal than an easy, healthy, and affordable protein-packed rice salad. PumpUp members @tysa and @tyler_bacc made a super-simple salad with ingredients that you can find in your pantry. If you've already prepared a batch rice ahead of time, this recipe will only take mere minutes to assemble. Prep the salad in the morning and make double portions as needed— you'll have this healthy meal at your disposal for the rest of the week! Maximize the fibre content of this recipe by opting for whole-grain rice. Although the recipe calls for peas and chopped carrots, feel free to incorporate any of the vegetables you have on hand. This protein-packed rice salad would be awesome with shaved & roasted brussels sprouts.

Protein-Packed Rice Salad

This protein-packed salad is the perfect post-workout meal! It's easy, healthy, and affordable. // The PumpUp Blog

Ingredients:

  • 2 cups of rice
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • 2 hard boiled eggs
  • A can of tuna, drained

Directions:

Cook the rice and let it cool for 10 min.

While the rice is cooking, cut vegetables into small pieces and boil them. Blanch vegetables to preserve nutrients and set aside in a large bowl. Dice the hard-boiled eggs into similarly-sized cubes and toss them with the cooked vegetables. Add in the tuna and the rice. Toss salad until all ingredients are fully incorporated.

Loved learning about this protein-packed salad recipe? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

Pre and Post Workout Nutrition | What to eat and what to avoid

Pre and Post Workout Nutrition | What to eat and what to avoid

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Contrary to common belief, breaking out a sweat on a daily basis might not be the most crucial component of a healthy lifestyle. It's even more important to pay attention to what we put into our bodies. Eating wholesome sources of macronutrients and micronutrients will affect us more than exercising will in the long run. Bearing this in mind, what we eat around our workout can either supplement, or negate all of our hard work. Here's some information to help you get a grasp of what to eat and what to avoid for pre and post workout nutrition.

Pre workout nutrition

What should we eat before working out? The answer to this is protein and carbohydrates. An article by Bodybuilding.com explains that two to three hours prior to training, protein sources that are high in tyrosine can make you feel more alert and energized. In the same way, slow-digesting carbohydrates that are low in fiber but high in a sugar called amylose can help you maintain a steady blood sugar level. This will keep you feeling satiated throughout your workout. The article also uses a formula to calculate, a range how much protein and carbohydrates you should be eating according to you weight.

Protein sources that are high in tyrosine include egg whites, cottage cheese, seaweed, spirulina, red meat, and white meat. High-amylose carbohydrates include potatoes (red/white/sweet), yams, oats, whole wheat pasta, and different types of rice.

Post workout nutrition

Immediately after your workout, you should try to drink a glass (500ml) of fat-free milk. Several studies concluded that when you drink fat free milk after your workout, you can increase lean body mass, improve your strength, and reduce your body fat. This stands in contrast to soy milk and other caloric-dense beverages that were tested for the same purpose. Likewise, if you’re able to get your hands on20-25g of whey protein right after a workout, it can have the same effect. There's a bonus: your body will absorb whey protein a lot faster. When it’s time to eat a solid meal, aim for one of the protein sources listed above, along with the vegetables of choice and fast digesting carbohydrates like white potatoes. This will help you to replenish your glycogen levels!

Also, try to avoid eating fats right after working out, as they have the tendency to slow down food digestion, making it slower for your muscles to absorb any protein. Nuts, avocados and other sources of fat are great in between meals, or before bed.

Let's not forget how crucial water intake is before and after our workout and throughout the day. Prior to your workout and with a large meal, drink about 12-16oz of water (about 1 cup and a half to 2 cups). Neglecting water intake can affect your kidneys in the long run!

Something that I’ve learned is that we are all unique: be it through our genes, our metabolism, everything! A pre and post workout nutrition regimen that may work for others may not work for me, and vice versa. Give these tips a try and see how they work for you!

About the author.

Valentina Selviz is a food and fitness blogger getting her degree in Nutrition, and a certification in Personal Training. Check her out on her social media accounts and her blog for macro friendly recipes and fitspo!

Instagram/ Pump Up: @valselviz

Blog: valselvizblog.com

Image via Pinterest,

3 easy and healthy watermelon recipes for summer - Get Healthy with Valentina

3 easy and healthy watermelon recipes for summer - Get Healthy with Valentina

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Hola Amigos! The other day, I was tempted to hit the snooze button in the morning.  At the moment, I don’t have much time for working out and the only way that I can stay active is to wake up really early. Then I remembered that staying motivated requires an important change in your mind-set. Sure, a lot of you are on vacation mode. You'll probably want to lay out under the sun to chill out. That's a good plan, but try to make time for exercise so that you can stay fit and healthy. The bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects that your actions will have on your life. Connect with these two forces and you will always be inspired.

Easy and Healthy Watermelon Recipes for Summer

Watermelon Green Tea

Watermelon Green Tea - Easy and healthy summer recipes // The PumpUp Blog

 

One of my favorite healthy watermelon recipes for summer. It's refreshing and great for you!

Ingredients

  • 1/4 cup pureed watermelon (strained if you want)
  • 1 cup green tea
  • Sweetener of choice (I used honey)

Directions

Puree your watermelon and strain through a mess strainer until you have 1/4 cup of juice.  Add to 1 cup of green tea. Add honey to make it sweeter.  Stir and enjoy!

Sour watermelon homemade gummies

Watermelon Gelatin - Easy and healthy summer recipes // The PumpUp Blog

 

Slightly sour, chewy, and reminiscent of candy. These watermelon gummies are a tasty treat!

Ingredients

  • 4 cups fresh watermelon (a perfectly ripe watermelon), cut into chunks (or 2 cups juice)
  • 6 tbsp grass fed gelatin
  • ½ cup freshly squeezed lemon juice
  • Optional: ¼ cup raw honey or sweetener of choice

Directions

Add the fresh watermelon to a blender and liquify it. Strain the blended watermelon through a fine mesh sieve, discarding the pulp. You should have about 2 cups of juice. Skim the white foam from the top of the watermelon juice and discard. Divide the juice: add half to a small saucepan and the other half to a bowl.

Add grass-fed gelatin to the juice in the bowl by sprinkling it on the surface. Let it sit for a few minutes until it dissolves into the juice. Mixture will solidify. Gently heat the watermelon juice in the saucepan to warm it up. Do not bring it to a boil and do not let it simmer.

Add the gelatin and juice mixture to the juice that is sitting in the saucepan. Whisk or stir to combine until the liquid is smooth. Add the raw honey and lemon juice. Whisk until dissolved and combined. Pour gelatin mixture into molds or a refrigerator-safe pan. Chill until set, about 30 minutes, then remove the gelatin from the mold or slice it into pieces.

Pink watermelon smoothie

Watermelon smoothie Easy and healthy summer recipes // The PumpUp Blog

 

This smoothie is pretty and pink. It's one of the most healthy watermelon recipes for summer, in drink form.

Ingredients

  • 2 cups cubed watermelon
  • 5 frozen strawberries
  • ½ cup coconut water

Directions

Add all ingredients to your blender and blend until smooth.

Bonus: Cacao Muffins

Cacao Muffins - Easy and healthy summer recipes // The PumpUp Blog

 

Not everything is about watermelons! These cacao muffins are rich, moist, and delicious.

Ingredients

  • 2 large eggs, whisked*
  • 1 cup applesauce, unsweetened
  • 1/2 cup Greek yogurt, plain
  • 1/2 cup + 2 tbsp raw honey or maple syrup
  • 1 3/4 cups whole wheat flour
  • 1/3 cup cacao powder
  • 2 tsp baking powder, aluminum free
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup chocolate chips
  • Cooking spray

Directions

Preheat oven to 350 degrees F and spray non-stick 12 muffin tin with cooking spray. Set aside. In a medium mixing bowl, whisk to combine the eggs, applesauce, greek yogurt and raw honey. In another large mixing bowl, stir to combine the whole wheat flour, cacao powder, baking powder, baking soda, salt and chocolate chips. Add the bowl with the  wet Ingredients to the bowl with dry Ingredients and gently mix just enough to combine. Do not over mix otherwise muffins won't rise properly. Distribute batter and bake for 25 minutes or until a toothpick inserted in the centre comes out clean. Let muffins cool for about 5 minutes and transfer to a cooling rack to cool off completely.

With Love,

Valentina

These easy and healthy summer recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

9 creative and healthy recipes that you can try with your kids

9 creative and healthy recipes that you can try with your kids

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There's no better way to spend quality time with your kids than to get busy in the kitchen. Set aside your paperwork for a few minutes.  There are so many nifty and quick recipes available for you and the whole family! Check out these 9 ingenious healthy recipes that you can try with your kids.

Fruit Smoothies

Fruit smoothies // Recipes you can try with your kids - from the PumpUp Blog Everybody loves fruit and kids definitely love blended fresh smoothies. Smoothies are one of the simplest drinks you can make with your kids. To concoct a delicious fruit smoothie, all you need are simple ingredients. It can vary from berries to bananas, a cup of milk, plain yogurt (some use vanilla ice cream as substitute), and a great blender. Find some creative smoothie recipes here.

Apple cookies

Apple cookies by Rachel Schultz // Recipes that you can try with your kids from the PumpUp Blog Image source: rachelschultz.com

Kids will especially love to eat and make these cookies! While apple cookies are not your typical baked good, they’re just as yummy as a cookie can be. All you need to do is slice up an apple into thin rings and remove the core. Get creative with the toppings of your choice: you can spread on some natural peanut butter or almond butter and layer it on one side of the apple ring. Then add almonds, pecans, coconut shavings or chocolate chips.

Apple sandwiches

Apple Sandwich // The PumpUp Blog

If your kids love apples so much, why not make bigger portions of the previous recipe? You can stack apple cookies and turn them into bite-size apple sandwiches. Add a dash of cinnamon and drizzle on agave syrup or your choice of sweetener.

Watermelon Pizza

Fruit pizza // Easy recipes to try with your kids from the PumpUp Blog Image source: Sweet Simple Vegan

There’s no question that pizza is a classic favorite. Watermelon pizza is one dish that you can easily make with the kids and leave you feeling guilt-free! Slice up a beautiful watermelon for your base, add small slices of fruits and berries, then drizzle it with honey or dust it with coconut flakes.

Oatmeal Muffins

Oatmeal muffins // Easy recipes that you can try with your kids - The PumpUp Blog

Oatmeal may be considered as the healthiest go-to food because it can help to manage diabetes and lower cholesterol. Though it may not be as effective as actual prescribed medicine for diabetes, oats can still be made into great treats.  For a simple way to prepare oatmeal muffins, use rolled oats and ripe bananas, coconut or vegetable oil, and vanilla extract. You can add walnuts or other dried fruit for extra flavour.

Banana Wraps

Banana wraps from unconventional kitchen // Fun and easy recipes you can try with your kids Image source: unconventionalkitchen.com

Bananas are the most common fruit that you will find in kiddie treats because they are naturally sweet. Pair them up with low fat cream cheese or almond butter to make a scrumptious treat! Toast tortillas, whip the cream cheese together with a dash of cinnamon, then drizzle on some honey. Add sweet, fruity bananas and roll them to perfection. Quick, easy, and definitely one of the best healthy recipes to try with your kids.

Baked Pancake Muffins

Pancake muffins from Family Fresh meals // Easy recipes that you can do with your kids

Image source: Family Fresh Meals

Love pancakes and muffins? How about having them together in one treat? Pancakes are super easy to make, and they taste even better in muffin form. All the ingredients you need for this recipe are wholemeal flour, plain flour, sugar, baking powder, eggs, milk and (of course) your choice of berries. If you want to make it easier, just use your favorite healthy pancake mix.

Frozen Yogurt Bark

Frozen yogurt bark from myfussyeater // Recipes that you can try with your kids

Photo courtesy of My Fussy Eater

Looking for a healthy alternative to sugary iced lollipops? These yoghurt barks are one of the easiest healthy recipes that you can try with your kids. You might have trouble keeping their hands off while making them. Mix the yogurt of your choice with some almonds and your favorite berries. The kids can get creative as well and add some chocolate chips if they prefer. Freeze for 2 to 3 hours until the yoghurt bark is solid. Then break into smaller bite-sized pieces.

Frozen Banana Nutella Bites

Frozen banana nutella bites from pretty prudent // Healthy and easy recipes that you can try with your kids Image source prettyprudent.com

Getting adventurous with food is the best way to encourage creativity with your kids. These banana bites are easy and divine.  Nutella, rice krispies, nuts, coconut shavings and (of course) bananas are the only ingredients you will need. Spread some Nutella on the bananas and roll them through the rice krispie, nut, and coconut shaving mixture.

Author Bio:

Ianna Reign Stevenson is a professional writer based in London, England. She is a young mother of a 3 year old toddler and a working mom. Connect with her on Twitter.

 

3 important reasons why the Paleo diet was right for me

3 important reasons why the Paleo diet was right for me

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There are so many different diets to choose from.  It can be a pretty overwhelming task to adopt a diet that best fits one’s needs and makes the most sense. I did some research and I found a diet that made the most sense to me, so I went with it. It is called the Paleo diet, also known as the Paleolithic diet. Although there were many other great options like vegetarianism, veganism, and Pescatarianism, I decided this was the best fit for my lifestyle. There are three main reasons why the Paleo diet was right for me: First of all, the Paleo diet allows you to be your carnivorous self. As a meat lover, it was simply not realistic for me to eliminate meat from my life.

Many folks think that meat is bad for you. By  all means, it definitely can be. However, it can also be extremely good for you. I indulge in red meat from time to time, but mostly stick to lean protein like chicken and fish. I can certainly eat bacon on the Paleo diet, but moderation is key. A little meat accompanied by a lot of veggies is the ideal meal.

3 important reasons why the paleo diet was right for me // PumpUp Blog

Second of all, it is so easy. Contrary to popular belief, eliminating processed food from your life is not as hard as it seems. One thing I will admit to is that going to restaurants can be hard. However, the daunting task of grocery shopping becomes a breeze. Instead of making my way through seemingly endless aisles, I can now skip said aisles because they are filled with Paleo-unfriendly packaged food. Also, cooking is as simple as scrambling some eggs and ham, throwing veggies and chicken breasts on the grill, or baking some salmon. Plus, the Paleo community is so great on PumpUp that it's easy to find meal ideas.

Finally, the Paleo diet is pretty much how humans were meant to eat in the first place. For example, cats and dogs in the wild would definitely not be eating the processed dried foods that we usually feed them. Instead, they would most likely hunt for their meals.

There are those who argue that although animals eat the food they are meant to eat when they’re in the wild, their life expectancy drops because of it. However, animals who live in the wild are also very exposed to the elements as well as predators. That being said, blaming a lower life expectancy on natural foods is a very "wild" accusation. As someone who eats a predominantly Paleo diet, I have had people ask me things like, "Doesn't the Paleo diet lower your life expectancy?" Just think about it. The Paleo diet consists of eating NATURAL foods such as organic vegetables, fruits, nuts, and grass-fed or wild-caught meat and fish.  A person with the average palate craves and eats highly PROCESSED food that is often drowning in additives and preservatives. This includes pasta, donuts, soda, hot dogs, potato chips, and much more. It's easy to see which diet is the true culprit of a lower life expectancy.

3 reasons why the paleo diet was right for me // The PumpUp Blog Although Paleo is not for everyone, it is most definitely worth a try. It's an easy way to eat healthy and wholesome foods. It is important to eat foods that are as natural as possible. Even if you can't follow the Paleo diet 100%, it can at the very least serve as a superb guideline.

This is part of a series of posts by PumpUp member @gabygetsfit. Find her on Instagram and Snapchat @gaby.fitspo

12 insanely positive quotes about healthy eating

12 insanely positive quotes about healthy eating

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Forget about golden fleeces and silver spoons. Health is your greatest wealth. Lay off the negative self-talk and view your health in a positive light. Rather than discouraging yourself for every bad choice you make, encourage all of the healthy choices that you do make. Slowly turn your wishes into habits. Here are some positive quotes about healthy eating to help you view your lifestyle change as anything but a burden.

You're the driver of your own life. Don't let anyone else steal your seat. Positive quotes about healthy eating - You're the driver of your own life. Don't let anyone else steal your seat.  // The PumpUp Blog

Let your choices be guided by the direction that you want to go for yourself - Photo courtesy of PumpUp member mad_line.

Good food choices are good investments.

Good food choices are good investments. - Positive Quotes about Healthy Eating // The PumpUp Blog

 

Make an investment in your health. - Photo courtesy of PumpUp member _lis.

A healthy attitude is contagious. Don't wait to catch it from others. Be a carrier.

A healthy attitude is contagious. Don't wait to catch it from others. Be a carrier -  Positive Quotes about Healthy Eating // The PumpUp Blog

 

Make healthy decisions for yourself and inspire others to follow suit. - Photo courtesy of PumpUp member sydonat.

It's not about being good at something. It's about being good to yourself.

It's not about being good at something. it's about being good to yourself - Positive Quotes about Healthy Eating // The PumpUp Blog

 

Be good to yourself. Strive for progress, not perfection. - Photo courtesy of PumpUp member tempted.

I will not feel deprived when I bypass junk food. I will feel empowered because I made the right choice.

I will not feel deprived when I bypass junk food. I will feel empowered. - Positive quotes about healthy eating from the PumpUp Blog

Reward yourself for healthy choices. Don't punish yourself for 'bad' decisions. Photo courtesy of Musilmah

Buy food with thought, cook it with care.

Don't waste food - Positive quotes about healthy eating from the PumpUp Blog

Don't waste food. Let it nourish you. Photo via HavensKitchen

Your food choices are powerful and life affirming.

Food choices are powerful - Positive quotes about healthy eating from the PumpUp Blog

Food choices are so powerful. Photo courtesy of Herbal Academy of NE.

Create healthy habits, not restrictions.

Create healthy habits, not restrictions - Positive quotes about healthy eating via the PumpUp Blog

Habit is what keeps you going. Photo via Nutrifitblr

I'm saving my life.

I'm not training for a 5K. I'm not preparing for a competition. I'm not trying to set a new record. I'm trying to save my life. Positive quotes about healthy eating from the PumpUp Blog

You don't need a triathlete to save your life. Photo via Total Beauty.

A healthy outside starts from the inside.

 

A healthy outside starts from the inside- Positive quotes about healthy eating from the PumpUp Blog

Eat well, be healthy. Photo via The Berry.

Eat food. Not too much. Mostly Plants - Positive quotes about healthy eating from the PumpUp Blog

Fill most of your plate with veggies. - Photo via Etsy

Skip the diet, just eat healthy - Positive quotes about healthy eating from the PumpUp Blog

Make your eating habits a lifestyle change. Diets are temporary. - Photo via Etsy

Loved these positive quotes about healthy eating? Let us know which ones spoke to you the most in the comments below! Which mantras help you to make positive choices?

These homemade protein bars are the perfect pre-workout snack

These homemade protein bars are the perfect pre-workout snack

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You probably have many (or all) of these ingredients in your pantry. These delicious homemade protein bars make the perfect snack before your workout. It's sweetened with natural jam, honey, bananas, and cranberries. Oatmeal and coconut flakes give it a bit of body and texture.The only tricky part is smoothing the top of the mixture as you lay it flat in a rectangular baking tin. Otherwise, it's a fuss-free recipe you're going to want to make again and again! Ingredients (for 4 bars):

  • 1 banana
  • 1 cup of oatmeal
  • 2 teaspoon of coconut flakes
  • 1 teaspoon of natural strawberry jam
  • 1 teaspoon of honey
  • 1 tablespoon of cranberries
  • 1 tablespoon of protein powder

Fuss-free no bake protein bars - perfect as a pre workout snack // The PumpUp Blog

Directions:

Mix all the ingredients and put the mixture in a rectangular shape on a baking tin. Cook it at 360° degrees for 15-20 minutes and then cut it into bars.

Fuss-free homemade protein bars - perfect as a pre workout snack // The PumpUp Blog

Loved these healthy homemade protein bars? This recipe was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the recipes in the comments below! 

#AliveJuly - 4 weeks of nutrition challenges

#AliveJuly - 4 weeks of nutrition challenges

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Make nutrition your primary focus for the month of July. Live life in the present, live life in the fullest, and challenge yourself in new and exciting ways with #AliveJuly. To get you in the right mindset, we put together 4 complete weeks full of miniature nutrition challenges. Each day of the week has a different theme. You'll be challenging yourself creatively and you'll become more in tune with how your eating habits impact your overall wellbeing. Feel alive and well. Take the #AliveJuly challenge. Smoothie Sunday: New and exciting ways to spruce up your morning smoothies

Meal Prep Monday: Tips to make healthy meal preparation much easier for the rest of the week

Tasty Tuesday: Show off your culinary skills. Try your best to make healthy cooking a part of your lifestyle.

Willpower Wednesday: Give yourself permission to say 'no' to anything that doesn't serve you. Learn to eliminate or minimize your intake of salt, preservatives, and added sugar.

Try It Thursday: Try something new. Whether it's a new ingredient or a new way to eat, you'll push your boundaries.

Food Fact Friday: Learn more about yourself. Become more aware of your own eating habits and patterns. Identify what you're already doing well, and what you can improve upon.

Superfood Saturday: Some ingredients are nutrient-dense powerhouses. See if you can incorporate these superfoods into your diet at least once.

If you're participating in these nutrition challenges in July 2015, your starting date will be Sunday, July 5.

#AliveJuly 2015 4-week nutrition challenge and calendar by the PumpUp Blog

Check back on this page for more details about the nutrition challenges each week. We'll include weekly checklists, useful links, and more.  Use the #AliveJuly hashtag so that we can help you with the challenges! Link back to this page very easily by bookmarking bit.ly/alivejuly

Sign up for weekly email reminders about the challenge

We'll send you checklists for every week of our #AliveJuly nutrition challenges, helpful resources, and a care-package of motivation straight to your inbox! Subscribe here.

AliveJuly - four weeks of nutrition challenges (week one) // The PumpUp Blog

Week 1

Smoothie Sunday: Prepare and freeze smoothie ingredients into small containers or freezer-safe Ziploc bags! You'll never have an excuse not to drink a smoothie ever again. Bananas, kiwi, pitted fruits, and berries tend to be your best. Here are some great smoothie recipes to get you started! Check out our guide to DIY smoothie packs here.

Meal Prep Monday: What's in your grocery cart? Healthy choices start with your groceries. Try to stay away from pre-packaged food and ingredients as much as possible in order to reduce your sodium intake! Here are some great tips for healthy grocery shopping.

Tasty Tuesday: Cook with whole grains (not to be mistaken for whole wheat). Incorporate whole grains into your any of your dishes today to complete the challenge. Here's our useful guide to whole grains.

Willpower Wednesday: Say 'no' to added sugar! You might feel a difference in your energy levels afterward. Opt for fruit when sugar cravings hit you, or make healthy Homemade desserts like these vegan coconut energy bliss balls: 400g pitted dates, 5 tbsp cold coffee, 5 tbsp water, 5 tbsp melted coconut oil, 125g almond flour, 53g shredded coconut, 7 tbsp cacao powder, splash of vanilla extract. Blend dates with liquid ingredients, add in rest of ingredients, roll into balls and roll them around in the coconut.

Try It Thursday: A few extra veggies won't hurt! Add an extra veggie to your plate and share about how you felt on PumpUp. Here are some awesome vegan recipes that you can use for your inspiration.

Food Fact Friday: Become aware of when you eat. It might help you to identify times of the day when mindless snacking gets the best of you. Write it all down and share about it on PumpUp to keep yourself accountable. Are your eating patterns consistent? Irregular?

Superfood Saturday: Oh, quinoa. Everybody talks about it. Tons of people cook with it. Eat some quinoa today to complete the Superfood Saturday challenge. Name one fun fact that you learned about quinoa on PumpUp!

AliveJuly - four weeks of nutrition challenges (week one) // The PumpUp Blog

Week 2

Smoothie Sunday: A little greens ain't never hurt nobody! Add leafy greens to your morning smoothie in order to complete the #AliveJuly challenge of the day. If you're impartial to the taste of kale, try a more neutral vegetable like spinach.

Meal Prep Monday - An organized fridge will make it much easier for you to whip up healthy meals together in an instant. Cleaning out your fridge will also help you to identify which items of food you don't need. This is your opportunity to get rid of pesky guilty pleasures.

Tasty Tuesday: Go lean or go home. Opt for white fish or lean meat. If you're a vegetarian, eat tons of beans, nuts, and seeds. Protein will keep you much fuller for longer!

Willpower Wednesday: Put the chips down: excess salt consumption can lead to hypertension and bloating. You may not realize it, but several common grocery items (like cereal) contain tons of sodium. Dance it out, shake your body like a salt shaker, but go easy on consuming the actual mineral itself.

Try It Thursday: Try a new ingredient in your repertoire of meals! Explore the abundance that the Earth has to offer. Whether it's a fruit that you've never tasted or a spice that you haven't cooked with, be adventurous with your culinary skills today.

Food Fact Friday: Track your fiber intake. Lots of insoluble fiber can lower your cholesterol and combat cardiovascular disease! Oats and whole grains are a great way to up your fiber intake.

Superfood Saturday: Packed with tons of cancer-combating antioxidants, blueberries make the perfect on-the-go snack. Keep a few blueberries handy in a container for your snack, or garnish one of your meals with a generous handful of them.

Week 3

Smoothie Sunday: Give your smoothie a boost! Today, we're using hemp hearts. All you'll need are 5-7 strawberries, 2 frozen bananas, 1 cup of frozen mixed berries, 1 tbsp hemp seeds, and 1 cup of water. Find more recipes and a video of this recipe here.

Meal Prep Monday: Never tried meal prepping before? Start today! Make tomorrow's breakfast. You won't have any excuse not to start your morning the right way. Overnight oats are always a great idea for this.

Tasty Tuesday: Do you have a secret healthy ingredient that makes all of your dishes extra special? Whether you sneak zucchini into your brownies or flax seed into your smoothies, share about an ingredient that you love to add to your meals!

Willpower Wednesday: Minimize your processed food intake today and see how it impacts your energy levels. Highly processed food tends to contain a lot of salt, sugar, trans fat, and extra preservatives to increase their shelf life. Just say no. If you're craving french fries, make your own sweet potato fries instead!

Try It Thursday: Try a new recipe and broaden your horizons in the realm of food preparation! There are tons of healthy recipes waiting to be discovered from other PumpUp members, including smoothies, healthy summer snacks, and even a healthy summer potluck recipe guide.

Food Fact Friday: How many servings of fruits and veggies do you eat in a day? Are you eating enough? Too little? Be conscious of this and share about it on PumpUp!

Superfood Saturday: Get creative with chia! No, you won't need to grow a furry little chia pet. But you will need to incorporate the protein-packed and fibre-filled superfood into your diet. Chia pudding is a great way to start.

Week 4

Smoothie Sunday- Make a smoothie bowl and tag your recipes with #TeamPumpUp. You'll consume your smoothies more slowly and have more time to savour it. Check out these awesome smoothie bowl recipes

Meal Prep Monday- Now that you have a pretty decent grasp around how meal prep works, try to prepare all of your meals for tomorrow ahead of time! You won't have an excuse to not eat healthy if your meals are already laid out for you.

Tasty Tuesday- Post a photo of your favourite healthy meal. Are you great at making a particular recipe? Share it on PumpUp! Is there a healthy meal you love to eat at your favourite restaurant? Share that too! Check out these awesome ideas:

Willpower Wednesday- Late night snacking can get the best of us. Close the kitchen after dinner and see how you feel the next day! Your metabolism is much more active at the beginning of the day, rather than late at night when you're more sedentary.

Try It Thursday - Fill 1/2 your plate with greens and eat more veggies today! These edamame recipes will certainly help you to get your green on.

#AliveJuly 2015 4-week nutrition challenge and calendar by the PumpUp Blog

Share about these nutrition challenges on Instagram and PumpUp with this square version of the calendar.

4 healthy summer snacks that are perfect for sharing

4 healthy summer snacks that are perfect for sharing

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There's something about summer that makes life sweeter than it already is. You've earned ample time to relax in shorts, warm up at bonfires, camp under the stars, and make the most out of long summer days. Take this month as a time to reflect. Always take personal responsibility for your life and your happiness, but also care for the health of the relationships in your life. Remind other people that you love them, and make it a habit. Spending your summer in isolation by the pool certainly sounds like a great idea, but creating memories with those around you will make your summer 10 times better. Forgive. If you truly care for someone, allow them to be human. We all make mistakes and expect forgiveness. It comes to us a lot faster when we offer it genuinely. And don’t forget to enjoy and share food memories because eating healthy food with someone never fails. Here are some healthy summer snacks that you can share with your loved ones this summer.

healthy-summer-snacks

Chia Rhubarb Muffins

Chia Rhubarb Muffins // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 1 ½ cups spelt flour • ½ cup rolled oats • 1 1/2 tsp. baking powder • 1/2 tsp. baking soda • 1/2 tsp. salt • 3 Tbsp. chia seeds + ¼ cup water • ¼ cup maple syrup • 2 tbsp. extra virgin olive oil • 1/2 cup orange juice • 1 tsp. vanilla extract • 1 1/4 cup finely chopped rhubarb • 1/3 cup chopped dried apricots (or raisins, dates, cranberries, cherries, etc.)

Directions

Combine chia seeds and water in a glass and set aside for at least 15 minutes. Preheat the oven to 350 F. Line a muffin pan with liners. In a large mixing bowl, stir together the flours, baking powder, baking soda and salt until combined.  In another bowl, add the chia seed gel, olive oil, maple syrup, orange juice and vanilla extract. Whisk until smooth by hand. Add to the flour mixture and blend just until moistened but lumpy. Stir in the rhubarb and apricots. Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle the topping of your choice onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely

Vegan red pepper cashew dip

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Ingredients

  • 1/2 cup cashews (soaked for a few hours if you don't have a high speed blender)
  • 1/2 tablespoon white miso
  • 1 tablespoon nutritional yeast
  • 2 teaspoons Bragg's Liquid Aminos (Or other raw soy sauce)
  • 1/4-1/2 cup water
  • salt and pepper
  • 1/2 red pepper (use the rest for dipping!)

Directions

Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.

Frozen yogurt bites

Frozen Yogurt Bites // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 1 cup yogurt
  • 1/4 cup fresh strawberries, sliced
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh raspberries
  • 1/2 cup fresh mango, diced

Directions

On a baking sheet, lay out 12 silicon muffin cups. Dollop some yogurt into each cup, until all the yogurt is gone.Place a few pieces fruit into each cup, pressing them down into the yogurt with the tip of your finger. Place the cups into the freezer, and freeze overnight, or until the yogurt is set.Once frozen, remove from the cases and serve, or place in an air-tight plastic bag and store in the freezer for up to 2 weeks.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 100g instant oats
  • 90g whole wheat flour
  • 1 ½ tsp baking powder
  • 1 ½ tsp  ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil, melted
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ c agave
  • ¼ c raisins

Directions

Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil or butter, egg, and vanilla. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Chill for 30 minutes.

Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

With Love,

Valentina

These healthy summer snacks are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

Gourmet Layered Chia Pudding

Gourmet Layered Chia Pudding

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Confession: this was my first time trying chia pudding. I can't believe I've been missing out on this my entire life!  Nevertheless, I spruced the popular dessert up a bit and gave it a fancy touch. You can eat this awesome, gourmet layered chia pudding for breakfast or snack!


Layers make everything more fun (and pretty!).  Start from the bottom with the chia pudding, place mango nice cream in the middle and finish everything up with a garnish of blackberries and muesli.


Full of antioxidants, omega 3, fiber and protein, this gourmet layered chia pudding will keep you full and energized until your next meal. I was careful to make it 100% suitable for our vegan friends, but I also didn't add any extra sugar. It would have been unnecessary: the mangos make this healthy treat sweet enough!


 Gourmet layered chia pudding // the PumpUp Blog


Layered Chia pudding

  • 3 tablespoons chia seeds
  • 1/2 unsweetened almond milk
Mix together and place in fridge for at least an hour or overnight.


Mango nice cream

  • 1 frozen banana
  • 1/2 cup frozen mango


Blend together on food processor or blender until it reaches a creamy consistency.


Gourmet layered chia pudding with mango nice cream // A perfect dessert or sweet treat for the summer // Recipe from the PumpUp Blog
Top the chia mixture with the nice cream to create the layered chia pudding, then top everything blackberries (or any fruit you like!) and handful of muesli, nuts or seeds of your choice. Enjoy!
This recipe for gourmet layered chia pudding was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

10 darn scrumptious healthy breakfasts for marvellous mornings

10 darn scrumptious healthy breakfasts for marvellous mornings

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Breakfast is a most egg-cellent meal. Films have been named after it. Guitar-carrying crooners shower it with praise, and for good reason: breakfast is a way of saying good morning to your body. Evidence suggests that healthy breakfasts can regulate your appetite and even improve cognitive function. In the wise words of Parks and Recreation's Ron Swanson, there has never been a sadness that can't be cured by breakfast food. Not a morning person? Short on time? Get your creative juices flowing and your razor-sharp juicers running. We're doing simple, scrumptious, and healthy breakfasts that you can scramble together in an instant. There has never been a sadness that can't be cured by breakfast food - Healthy breakfasts

Vegan raspberry nice cream

Raspberry nice cream // Healthy breakfasts from the PumpUp Blog

Recipe courtesy of PumpUp member @justy

  • 2 ripe frozen bananas
  • 10 raspberries
  • 1/2-1/4 cup of coconut milk

Pulse bananas and raspberries together. Add coconut milk gradually, blending until desired consistency is achieved.

Banana berry protein smoothie bowl

Banana berry protein smoothie bowl // Healthy breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member limitlesstyle

  • 1 ripe frozen banana
  • 6 large strawberries
  • 6 oz almond milk
  • 2 scoops whey protein

Blend all ingredients together until smooth and pour into a bowl. Top with coconut flakes, bee pollen, sunflower seeds, and goji berries.

Homemade granola

Homemade granola // Healthy breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member mjvspa

  • 140g (about 1 1/2 cups) oats
  • 25g (1/4 cup) almonds
  • 25g (1/4 cup) hazelnuts
  • 30g (1/3 cup) shredded coconut
  • 55g (1/4 cup) honey
  • 40g (1/4 cup) melted coconut oil
  • Dash of cinnamon

Preheat oven to 170C/325F.  Mix all ingredients together in a large bowl, and lay it out on a flat baking sheet lined with parchment paper. Bake for 20 minutes, shaking the pan and tossing the mixture with a spatula every 5 minutes or so. Cool the mixture slightly, then break it up into clusters.

Whole grain french toast

Whole grain french toast // Healthy breakfasts from the PumpUp Blog

Recipe courtesy of PumpUp member linel

  • 1/3 cup almond milk
  • 1 egg
  • Dash of cinnamon
  • 1/4-1/2 tsp honey
  • 3 thick slices of whole grain bread

Whisk together milk, egg, cinnamon, and honey until well blended. Pour mixture into a shallow, wide bowl. Heat up a large skillet and melt a bit of Earth Balance or unsalted butter. Soak bread in mixture, shake off excess liquid, then cook each side until browned. Serve with fresh fruit.

Puffed pancakes

Healthy puffed pancakes // Breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member bodysoulspiritfitness

  • 2 eggs
  • 1/2 cups of your choice of milk
  • 1/2 cups of your choice of flour(s)

Preheat oven to 425F. Whisk eggs together in a large bowl, then add milk until fully blended. Fold in the flour until just mixed.  Heat up in a hot cast iron pan until the bottom of the pancake develops a thin skin. Place pan in heated oven for 12 minutes.  Pancake should be puffed up and slightly browned. Top with fruit of your choice!

Fruity granola bowl

Fruity Granola Bowl // Healthy Breakfasts from the PumpUp Blog

Photo courtesy of PumpUp member gettingfitjourney

Layer bottom of the bowl with yogurt, then top with sliced fruits. Add granola as desired.

Miniature banana bites

10 healthy breakfast ideas - banana bites

Recipe courtesy of PumpUp member @thenewalexandra

  • 1 banana
  • A few tsps of the yogurt of your choice
  • Oats, granola, or nuts
  • Handful of blueberries

Cut banana into slices and add a dollop of yogurt to each. Top each 'bite' with slight amounts of toasted oats, cereal, homemade granola and one blueberry.

Superb superfood oat bowl

Superfood oat bowl // Healthy breakfasts and recipes from the PumpUp Blog

Recipe courtesy of PumpUp member mariajumps

  • 1/3 cup oats
  • 1/3 cup almond milk
  • 1/4 tsp chia seeds
  • 1/4 tsp ground flaxseeds
  • 1 tsp maca powder
  • 1 banana
  • Handful of museli
  • 3 strawberries
  • 5-8 blackberries
  • Handful of blueberries
  • 1 tsp natural peanut butter
  • 1 tsp honey
  • Handful of hemp hearts
  • Sprinkling of bee pollen

Mix oats, almond milk, chia seeds, and flaxseeds together in a medium bowl. Heat for one minute in the microwave, then mix in maca powder. Slice a banana and layer it on the oatmeal. Dust it with muesli and top with the fruit. Layer on the natural peanut butter, honey, hemp hearts, and bee pollen.

Cinnamon chia overnight oats

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Recipe courtesy of PumpUp member gillianmicah

Mix all ingredients listed above and pour into a mason jar. Chill overnight. Heat up in the morning if desired, or eat it as is.

Open-faced watermelon fruit bowl

Watermelon Fruit Bowl // Healthy Breakfast Recipes from the PumpUp Blog

Recipe courtesy of PumpUp member annamanda

  • 1 small watermelon
  • 1 tangerine
  • 1 cup of sliced pineapple

Slice watermelon in half. Trace and carve out a semi-circle shaped bowl from the watermelon. Cube the carved watermelon and place it back into the fruit bowl. Mix in tangerines and pineapple chunks.

10 healthy breakfast ideas // Recipes from the PumpUp Blog

Loved these 10 healthy breakfasts? Let us know how you make your healthy breakfast in the comments below! If you're participating in PumpUp's June Fitness Challenge, you'll earn 20 points for sharing a photo and the recipe of your breakfast.

10 Inspiring Healthy Snack Recipes from #ChallengeMe Day 2

10 Inspiring Healthy Snack Recipes from #ChallengeMe Day 2

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Never let the munchies get the best of you. Gnawing, cookie monster-like cravings are never a good feeling to have, and can lead to overindulging if they aren't addressed. If you're in a bind for time, the quickest and easiest healthy snack 'recipes' are fruits, veggies, and mixed nuts. Prepare cut-up veggies and fruits in advance so that you have a healthy snack ready for you at any time of the day. Better yet, keep 'grab and go' items like bananas, apples, and pears handy (no meal prep required)! Pair your healthy snack with a lean source of protein to keep you fuller for longer. Need inspiration for healthy snack recipes? Check out these ideas from Day 2 of PumpUp's #ChallengeMe challenge. 10 healthy snack recipes - Recipe roundup from the PumpUp Blog

Passionfruit Mousse

Passionfruit Mousse - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member fabfit

  • 1/4 cup passion fruit concentrate
  • 1/2 cup plain greek yogurt
  • 3 dates

Directions

  1. Blend all ingredients together in a blender
  2. Set in the fridge for a few hours before spooning it out into individual glasses

Peanut Butter Apple Rings

Peanut Butter Apple Rings - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member amanda_brennan
  • 1 apple
  • 1 tbsp peanut butter
  • A handful of granola
  • 1/2-1 tsp honey
Directions
  1. Core an apple and slice it into rings
  2. Spread light or natural peanut butter on top of the apples
  3. Top it with granola and drizzle it with honey

Strawberry Banana Muffins

Strawberry Muffins - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member cklassen

  • 3 bananas
  • 1 cup milk of your choice
  • 2 eggs
  • 1 tbsp baking powder
  • 1 tsp vanilla
  • 3 cups oats
  • 3 chopped strawberries

Directions

  1. Preheat oven to 375F
  2. Mash bananas in large bowl
  3. Mix in milk, eggs, baking powder, vanilla
  4. Slowly incorporate oats and strawberries
  5. Fill into muffin liners, about 3/4 full
  6. Bake at 375F for 25 minutes

Low Sugar Peanut Butter Cookies

Low sugar peanut butter cookies - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member kmichellebeauty

  • 1 cup peanut butter
  • 1 cup stevia
  • 1 tsp baking powder
  • 1/4 tsp spice of your choice
  • 1 egg
  • Sprinkling of granola

Directions

  1. Mix peanut butter and stevia together, then add the baking powder and spice(s)
  2. Add the egg until fully incorporated, then fold in granola
  3. Bake at 350 degrees 10-12 minutes.

Banana Strawberry Smoothie

Strawberry Banana Smoothie - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog Recipe courtesy of PumpUp member stephs_

  • 1 banana
  • 1 cup low fat sugar free strawberry yogurt
  • 1 cup almond milk
  • Ice

Directions

  1. Blend all ingredients together, adding ice and almond milk as needed to achieve desired consistency
  2. Pour into glass of your choice

Nutty bites

Nutty Bites - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member fitgirl_95
  • 1 cup assorted mixed nuts
  • 1/2 tsp almonds
  • 1/2 tsp cardamom
  • Drizzle of organic honey
Directions
  1. Preheat oven to 200 degrees F
  2. Mix all ingredients in a bowl, and in an oven save dish lined with parchment paper
  3. Place in oven for 2 hours, or till nice and crispy

Banana mug cake

Banana Mug Cake - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe from PumpUp member lieke_vv
  • 1/3 banana
  • 1 tbsp vegetable oil
  • 1 tbsp sweetener (honey is fine)
  • 3 tbsp flour of your choice
  • 1/4 tsp vanilla extract
  • 1/4 tsp baking powder
  • Pinch of salt
  • Pinch of cinnamon
Directions
  1. In a mug, mash the banana and incorporate the oil, honey, and vanilla into the mixture
  2.  Add in the flour, baking powder, salt, and cinnamo and mixed til combined
  3. Microwave for 45-55 seconds (timing may vary)

Crispy zucchini boats

Crispy zucchini boats  - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member chillerstrasse
  • 1 zucchini
  • 1 tbsp of olive oil
  • 1/2-1 tsp fresh or dried basil
  • Sprinkling of salt
  • Grated parmesan
  • Breadcrumbs (optional)
Directions
  1. Preheat oven to 350F/180C
  2. Mix basil, olive oil, salt in a small bowl
  3. Cut the zucchini lengthwise and brush the slices with oil mixture
  4. Mix grated parmesan with breadcrumbs (if using) and sprinkle abundantly on top of the zucchini
  5. Place in an oven safe dish for 15 to 20 minutes

Avocado toast

Avocado Toast - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member taylortherunner
  • 1 slice whole grain toast
  • 1 avocado
  • Freshly cracked black pepper
  • Parmesan cheese (optional)

Directions

  1. Place whole grain toast into a toaster
  2. While waiting, slice avocado in half, then make small strips to layer on top of the toast
  3. Sprinkle pepper and cheese

Fruity wonton snack cups

Fruity wonton cups - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe by PumpUp member natsichon

  • 3-5 Wonton wrappers
  • Olive oil

Toppings

  • 3-8 tbsp greek yogurt
  • Sliced fruit (strawberries, kiwis, and pineapples work well)
  • Mixed nuts

Directions

  1. Preheat oven to 350F
  2. Lightly spray muffin tin with olive oil and place wonton wrappers into it
  3. Bake for 8-10 mins, keeping a careful eye on the wonton wrappers
  4. Let cool, then add desired toppings