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coconut

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

After a long, hot and hopefully smashing summer season, the time has finally come to get our fitness schedule back in order! I read the other day that September is National Childhood Obesity Awareness MonthAll of us can use this as a reminder show people how they can take steps toward a solution.  If you know a younger person, don't forget that you're a role model for them. Help them to stay on track by reminding them to balance their meals with physical activity.  Prepare these recipes for a child that you know and show him or her that healthier food can be delicious, too. 

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.

Need a healthy snack idea? Try these banana sushi bites

Need a healthy snack idea? Try these banana sushi bites

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You're hosting a party and you're running out of healthy snack and dessert options. That's okay. This banana sushi recipe is a crowd-pleaser that can feed a ton of people. It combines classic flavours into one delightfully bite-sized snack. Not only does it accommodate vegetarian and gluten free diets, it's also aesthetically pleasing and tasty. The key is to line the outer ring of each banana slice with a nut butter so that everything sticks together. Use natural peanut butter for the best results (it's better for you too!).  Feel free to top this with coconut flakes, a dash of cinnamon, or whatever your heart desires.

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog

Ingredients

  • 1 banana
  • 4-5 tbsp natural peanut butter
  • 1/2 cup coconut flakes
  • 1/2 cup slivered almonds

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog

Directions

Cut the banana into small slices and spread the peanut butter all over the sides of each banana slice.  Sprinkle coconut flakes or slivered almonds over the peanut butter layer.

Loved learning about these peanut butter banana sushi bites? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

3 Homemade Skin Care Recipes for Dry Skin

3 Homemade Skin Care Recipes for Dry Skin

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Dry skin can feel uncomfortable and irritating. If you’re tired of going through bottle after bottle of expensive remedies, give the following homemade recipes for dry skin a try. They’re sure to leave you feeling healthy, radiant, and budget-savvy!

Skin care recipes for dry skin

Recipes for Dry Skin | Oatmeal Moisturizer from the PumpUp Blog

Oatmeal Moisturizer

Oatmeal can provide fantastic relief from the irritation of dry skin and eczema, and turning it from a breakfast cereal into a world-class moisturizer is surprisingly easy. Here’s what you’ll need:

  • ¾ cup of coconut oil
  • ½ cup of oats
  • 5 drops of essential oil (lavender, frankincense, or thyme)
  • A small, lidded jar
  • Once you have all your ingredients ready, just follow these easy steps:
  1. Grind the oats in a food processor or coffee grinder
  2. Heat the coconut oil on the stove until it becomes completely liquified (this shouldn’t take long)
  3. Turn off the heat and mix the oats with the oil
  4. As the mixture thickens to a custard-like texture, pour it into a jar
  5. Once the cream has cooled completely, it’s ready to use! Simply apply as needed and feel the difference.

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Image courtesy of Shutterstock

Cocoa Butter Moisturizer  

This easy little recipe only has three components, but it’s sure to make you feel like a million bucks. To make this handy moisturizer, stop by your local co-op or farmer’s market and pick up the following natural all-natural ingredients:

  • 1 block of cocoa butter
  • 1 jar of coconut oil
  • 1 bottle of almond oil

You’ll need approximately ½ cup of cocoa butter, ½ cup of coconut oil, and ¼ cup of almond oil, so measure out your ingredients and then complete these simple steps:

  1. Place your ingredients in a heat-proof bowl
  2. Set the bowl on the stove over a pot of simmering water
  3. Stir until completely melted
  4. Place the bowl in the fridge or freezer until the mixture solidifies
  5. Using a mixer, whip the mixture until it becomes light and fluffy
  6. Store in an airtight container

Now that your homemade body butter is ready to use, give it a try. If you like the results but would prefer a more scented variety, try adding an essential oil such as lavender to your next jar.

Recipes for dry skin : grapefruit moisturizer

 

Photo via PumpUp member @thewholetara .

Red Grapefruit Lotion  

If it’s sun, sea, and sand that are drying your skin out, try this great summery lotion. It’s all-natural, easy to make, and it smells great. You’ll need:

  • ½ cup of coconut oil (coconut oil is the common denominator in all the best home skin care recipes, so try and keep some on hand)
  • 2 tablespoons of shea butter
  • 2 drops of almond essential oil
  • 1 grapefruit (zest grapefruit before beginning)
  • 2 teaspoons of tapioca starch

Once your grapefruit is zested and you have all your ingredients measured and ready, simply implement the following steps:

  1. Place ingredients in a large mixing bowl
  2. Whip ingredients with a high-powered mixer on medium setting for approximately 30 seconds
  3. Turn mixer onto high and whip for approximately 4 more minutes
  4. Once mixture is light and fluffy, add tapioca starch and mix for 30 more seconds
  5. Transfer mixture into a airtight jar

This moisturizer can only be stored at room temperature for about a month, so don’t be afraid to apply generously!

While homemade recipes for dry skin are great you experience moderate to mild irrtation, if you have a more intense skin problem you may want to combine natural treatments with an over-the-counter remedy. If the above recipes don’t work perfectly for you, don’t be afraid to experiment. Inventing your own moisturizing butters is fun, easy, and great for your skin. As you get better at creating your remedies, you can even give them as birthday, mother’s day, and Christmas gifts.

About the author

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

3 Ingredient Gluten Free Breakfast Biscuits

3 Ingredient Gluten Free Breakfast Biscuits

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A few weeks ago I was really craving something sweet. I knew that I could quell my craving with some fruit. Though I managed to transcend my craving that night, I wanted to make sure that I wouldn't be tempted to reach for something sweet in the morning. I was inspired to bake 3 Ingredient Gluten Free Breakfast Biscuits: a simple and quick recipe so that I could wake up and satisfy my cravings with a healthy breakfast made of wholesome ingredients. Gluten Free Breakfast Biscuits

  • 2 cups of self rising flour (I used whole grain self rising flour)
  • ¼ cup coconut oil (solid)
  • ¾ cup coconut milk or milk of your choice. Coconut milk from the can works as well.

Instructions

  1. Preheat the oven to 180C/350F
  2. Add self-rising flour in a mixing bowl then add the coconut oil. With a fork, mix everything together until it resembles crumbs. Add the coconut milk and mix until it is fully combined as a dough.
  3. Put the dough on a cutting board sprinkled with flour. Roll it out flat till it's 1/2 inch thick, then use a tall glass or a biscuit cut the dough into circles
  4. Place biscuits on a baking sheet and pop them in the oven for 10 mins or until golden on top.

You can eat them right away or save them for breakfast and serve them with  peanut butter and fruits. They are not too sweet: you can eat them with coffee or you drizzle some honey and nuts on top of them.

Hope you like it!

These gluten free breakfast biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s 3 ingredient gluten free breakfast biscuits in the comments below!

3- ingredient gluten free breakfast biscuits made with 2 cups of a gluten free self-rising flour mix, 1/4 cup solid coconut oil, and 3/4 of the milk of your choice

3 ingredient coconut bread

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Pamela’s 3-ingredient coconut bread

This recipe is posted by PumpUp’s pameladiazfc. Read all about her here 

Its pretty small but yummy and healthy!

  • 6 egg whites
  • 2 cups (~160g) of desiccated coconut
  • 1/2 tsp baking powder
Preheat the oven to 200°C, and line a loaf tin with baking paper.
Add the egg whites, coconut and baking soda to a food processor. Blend until combined, then pour in to the prepared loaf tin. Bake for 40-45 minutes, or until a skewer comes out clean when inserted.
Leave to cool, then simply lift out, and slice THICKLY.
Optional Extras that can be added according to your liking:
  • 1 tsp vanilla extract OR
  • 2tbsp honey for sweetness OR
  • 1/2 cup of fresh berries or fruit OR
  • 1/2 cup dried fruit

Get Healthy with Valentina! Smoothies, Quinoa Salad, Chia Pudding

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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. 

We should always live a healthier lifestyle because nowadays there are so many factors contributing to health degeneration. This includes pollution, chemicals in our food or beverages , etc. The problem is that most people (myself included) start to take action only after they fall sick, or are in the process of losing their health.   I urge you, before you face a health problem or if you are facing it right now, start taking care of you and love yourself.

I faced the need for surgery on my left knee and afterwards the doctors realized it was a bad diagnosis and the real problem was a herniated disc. After surgery I didn’t start a healthier life and began to have many other health problems so when I went to the doctor he told me I needed to start living healthier or everything will be worse. It took me many starts and frustrations before I learned how to live a healthier lifestyle. Today, I am much healthier and fitter. I eat healthily most of the time (with regular indulgences) and I’m able to stick to a meal plan if I want, and avoid junk food most of the time. I know how hard can that be, but it is not impossible.

My advice for you is be creative and explore new foods, explore fruits, seeds, vegetables,nuts. There are foods that many people don’t eat on a regular basis or have never tried some of these. Explore the power you will feel by eating the right things. Start today! Get healthy with me! There are so many healthy and easy recipes you can start doing right now!

chocolate peanut butter smoothie recipe

Chocolate PB Smoothie

Ingredients

  • 2 tablespoons cocoa powder
  • 3 tablespoons natural peanut butter 
  • 1 cup almond milk
  • 1 frozen banana, pre-sliced
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons honey
  • 1/2 teaspoon pure vanilla extract
  • ice as needed

Directions

Combine all ingredients in a blender and blend until smooth. Add ice according to desired thickness. Decorate the top with some unsweetened coconut flakes, chia seeds or fresh berries or nuts if you wish.

pineapple energy smoothie pumpupapp

Pineapple Energy Smoothie

Ingredients

  • 2 cups ripe pineapple
  • 1 large knob of ginger (about 2-4 inches)
  • 1 cup coconut milk or coconut water
  • Lemon juice (1 lemon squeezed)
  • ½ cup Raspberries

Directions

Blend all ingredients for 20-30 seconds and enjoy! Decorate the top with some unsweetened coconut flakes, chia seeds or fresh berries or nuts if you wish.

mango coconut chia pudding recipe pumpupapp

Mango Coconut Chia-pudding

Ingredients

  • 1/2 cup coconut milk
  • 1/2 cup unsweetened almond milk
  • 3/4 cup fresh ripe champagne mango, diced
  • 2 tbsp chia seeds
  • 1 tbsp sweetened shredded coconut
  • honey to make it sweeter (optional)

Directions

Combine all ingredients in a large container Mix and close the container. Refrigerate overnight or at least 5-6 hours. Decorate with more fruits and coconut flakes.

 quinoa tofu salad recipe pumpupapp

Quinoa Tofu Salad

Ingredients

  • 2 cups water
  • 3/4 teaspoon salt, divided
  • 1 cup quinoa, rinsed well (see Tip)
  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 small cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 1 6- or 8-ounce package smoked tofu diced
  • 1 small red bell pepper, diced
  • 1 small green bell pepper, diced
  • ½ Avocado
  • 1 cup grape tomatoes, halved
  • 1 cup diced cucumber
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint

Directions

1.Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.

2.Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell peppers, tomatoes, cucumber, avocado, parsley and mint; toss well to combine.

With Love,

Valentina

Follow Valentina on PumpUp @TheHealthyMexican