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Clean up your diet with these 2 healthy smoothies

Clean up your diet with these 2 healthy smoothies


Fresh Carrot and Ginger Juice

Carrot ginger juice // 2 healthy smoothie recipes from the PumpUp Blog

Whether you're sick or simply looking for a drink that will make you feel great inside and out, this juice is for you. Ginger gives healthy smoothies a potent taste, so be careful if you're not used to strongly flavored drinks. This juice is filled with anti-inflammatory compounds and tons of vegetables to help you fulfill your daily recommended intake of vitamins and minerals.


Makes 2 glasses

  • 50g of natural honey
  • 150 g of carrots (≈3 carrots)
  • 50 g of celery (≈1 celery)
  • 10 g of grated ginger
  • Juice of 2 limes (or 1 lemon)
  • 1 cup of ice
  • 1 cup of water

Carrot ginger juice // 2 healthy smoothie recipes from the PumpUp Blog


Pulse, then blend all ingredients together until mixture forms a juice. Filter out the juice in a sieve if you want to remove any residue.

Chocolate banana peanut butter smoothie

Chocolate banana peanut butter smoothie // 2 healthy smoothie recipes from the PumpUp Blog

Think a Reese's peanut butter cup, but better. This chocolate banana peanut butter smoothie fulfills all your dreams and puts it into a neat little glass. You won't need to add any extra sugar if you like your drinks to be on the sweeter side. It tastes just like a frothy milkshake if you use ripe and creamy bananas. To keep sugar on the low side, use unsweetened almond milk instead of vanilla or chocolate almond milk.

  • 2 bananas
  • ¼ cup of almond milk
  • ¼ cup of cold water
  • 2 teaspoons of natural peanut butter
  • 2 teaspoons of chocolate protein powder

Chocolate banana peanut butter smoothie // 2 healthy smoothie recipes from the PumpUp Blog

Blend everything together until mixture is smooth. Top with toasted oats, coconut flakes, and chocolate chips.

Loved these healthy smoothies? These two recipes were created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the recipes in the comments below! 

Recharge with this simple 3 ingredient green smoothie

Recharge with this simple 3 ingredient green smoothie


For some, green smoothies seem like green monsters. They're daunting and downright unappealing. The odds of you actually enjoying a green smoothie can be ever in your favour when you sweeten it up with a bit of fruit rather than refined sugar. Add the juice of your favourite citrus sphere, add chunks of something sweet and tropical, and you, friend, have a 3 ingredient green smoothie. No fuss or worry necessary. Simple preparation leads to extraordinarily nutritious results.

3 ingredient green smoothie

  • The juice of 6 oranges
  • 1/2 a pineapple, cut into chunks
  • 100g of spinach

Blend and enjoy. Add water if necessary to make the smoothie's consistency less viscous.

3 ingredient green smoothie

Enjoyed this simple 3 ingredient green smoothie? What are your favourite smoothie combinations using 3 ingredients? Comment  below or tag your best smoothie recipes on the PumpUp app! Recipe courtesy of PumpUp member @veganmetalhead.

Try this double smoothie recipe for Easter, because you're worth it

Try this double smoothie recipe for Easter, because you're worth it


Sure, the air is filled with pollen and brimming with allergens during the thick of spring. Retreat back indoors and make this refreshingly tasty double smoothie recipe for a post-workout treat. These smoothie recipes use fruits that impart just the right amount of natural sweetness. The amount of milk you add can be adjusted to your liking, just in case you don't like your smoothie to be as viscous as the slime that they pour on celebrities during the Kid's Choice awards. If you're looking for a new smoothie recipe for Easter, look no further. PumpUp member metisse made two smoothie recipes that won't fail you now or ever. Ingredients (blue smoothie)

  • Almond milk, to taste
  • 1 apple
  • 1/2 banana
  • Splash of vanilla extract
  • Juice of 1/2 lemon

Ingredients (yellow smoothie)

  • 1 banana
  • 2 kiwis
  • Choice of milk, to taste
  • 1 pear

Have any wonderful smoothie recipes for Easter? Tag them with #smoothie in the PumpUp app to share them with the community! We'd love to know what your favourite smoothie combinations are in the comments below. Happy juicing!

smoothie recipe for Easter

5 reasons you should believe the hype about lemon water

5 reasons you should believe the hype about lemon water


Let me just start off by saying that lemon water is the bomb dot com, I have been drinking it in some way, shape or form for the past 6 months and I couldn’t be happier with the benefits I have received from this small change in my morning routine. I drink a lot of tea, it doesn’t matter if it is -15 or 105 degrees outside, I just can’t get enough. So for me, taking a minute to boil or heat up some water and adding honey with a fresh lemon couldn’t be easier, in fact it’s something I look forward to doing! For me to say I drink it every morning would be false. However I do alternate between lemon, honey or green tea and lemon water frequently and here is why. It’s good for your face

If you just google some of the benefits of lemon water you’ll see that the most popular search result will say that lemons are a great source of vitamin C (more on this in a moment), dig a little further and you will find that lemons balance the Ph levels in the body as well. So what does that mean for you? Well pH stands for potential hydrogen, a pH number measures from 0-14 of how acidic or alkaline a liquid is, high school chemistry ya’ll. We see this a lot in the health and beauty industry, mostly on serums, cleansers, toners and moisturizers. Reason being is  because a balanced pH level means better healthier skin, healthy skin can be generalized as having a 5.5 pH average. Dry skin is high in alkaline or categorized as being too high in pH. So if you have oily skin *silently raises hand, then you (ahem we) have skin that is categorized as being too acidic or low in pH.

Healthy skin can in fact be achieved by eating a proper diet as well as having a proper skin care routine.

It helps with your digestive system and spreads feel goodies from the inside out 

Lemons strengthen the liver, if you follow me on twitter pretty much every other tweet is about wine so you know my liver loves me. Lemons have strong antibacterial, antiviral, and immune-boosting properties. They are often used as a weight loss aid because lemon juice is a digestive cleanser and aids in flushing out unwanted materials from the body. It helps to purify the liver by liquefying bile. It’s great for detoxing, and if you’re looking for more ways to detox your life, check out my YouTube video and listen to the 5 simple ways you can start!


DIY Lemon Toner

Mix 1 teaspoon of fresh lemon juice with a ½ cup of water Apply to your skin with a cotton ball to help balance out your skin and kill that pesky bacteria

Keeps you happy and feeling energized

No need to take a chill pill when you can just have a glass of lemon water instead. Or you can lick one, I mean whatever floats your boat. Lemons are full of Vitamin C. Vitamin C reduces the production of stress hormones and have been proven beneficial to those who have a weakened immune system due to stress.

Great for staying hydrated!

The second your body needs water it tells you in some way or another. Whether you think to yourself, “Hey! I’m thirsty” or not, your body will tell you in other ways in the form of feeling, sluggish, lack of energy or just simply put lack of clarity. Water (with lemons)  supports your immune system  swell as aids in replacing fluids you lost throughout the day.

Keeps you healthy

I could probably go on and on about some of the benefits I have noticed since I started drinking lemon water, but try it for about 2 weeks and I promise you will notice a difference in your skin and just how you feel overall. It’s just cleansing and has a positive effect on your health. I use both fresh cut lemons and lemon juice from the little lemon shaped bottle. When I make poor food choices, let’s be honest don’t we all, and my stomach hurts this also helps to soothe my stomach and almost acts as a detox when I’m trying to get back on track for eating clean.

Lemon water

My favorite Detox water recipe (as shown above) contains: 2 slices of lemon 2 slices of lime 2 slices of cucumber A few fresh mint leaves

Try adding oranges or grapefruit as well to help rid your liver of toxic sludge. Don’t forget about strawberries and raspberries! If making a large serving, I recommend replacing the mint leaves everyday, however the fruit is good for 2-3 days. Keep refrigerated!

detox lemon water

I prefer to drink out of a clear glass container, it motivates me to keep drinking water all day, I also scored this one from target, it is free of BPA which is a chemical found in most plastics, but check out a few of these fun colored glass water bottles from amazon here.

Happy lemon drinking!

This is a post by fashion and fitness blogger Jodi-Kay Edwards. Follow her on PumpUp @jodikayedwards and on her blog,

Smoothie Sunday : Sickness-Busting Vegan Fruit Smoothie

Smoothie Sunday : Sickness-Busting Vegan Fruit Smoothie


#MarchToYourDream by starting your day with this vegan fruit smoothie shared by PumpUp member @hemabarrie. Don't let the time change throw you off. Certainly don't permit illness to bring you down. Recharge with a delightful drink: a fruit-packed smoothie!

Sickness busting vegan fruit smoothie: ingredients

  • 1 banana
  • 1/2 a pineapple
  • 2 kiwis
  • 1 orange
  • bit of ginger
  • some water

Blend it up with ice if you like it cold (if it isn't cold enough outside already). This vegan fruit smoothie is THE perfect fruit-filled cure to your ailing cold. To your wheezing cough. To your stuffy nose. If you're wallowing in illness, just make sure somebody else doesn't sip from you (because they'll want to. It's that good).

sickness busting vegan fruit smoothie

This beet lemon carrot smoothie is your detox wonderland


The apple of my eye

Recipe by pumpupapp member @lin7

It’s just too good to be true. We can’t take our eyes off of this smoothie. If you’re ever in a rut and craving for novel pathways in the realm of vegetable preparation, you’re in luck. This apple, carrot, lemon, and beet combo will do the trick. Add a bit of ginger to add a real kick (the Bruce Lee equivalent of amping up your smoothie), and add some milk of your choice if you need to tone it down a bit.

  • 4 apples
  •  2 carrots
  • 1/2 juice and a bit of the zest of 1 lemon
  • 1 beet

Try the pumpupapp for more smoothie recipes and inspiration for health and fitness:

4 smoothie recipes for all the seasons


Four life-changing smoothie recipes for all the seasons

Peanut Butter Carrot Cake Smoothie (Winter)

Courtesy of PumpUp member @kieraeleanor

Trust us, this combo works. Indulge in comforting, velvety notes of peanut butter blended with a hint of something light and familiar: spiced carrots. 

  • 1/2 cup chopped carrots
  • 1/2 cup ice
  • 1/2 unsweetened vanilla almond milk
  • 2 tablespoons peanut butter
  • 2 tablespoons shredded coconut
  • 1/4 cup chopped oats
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/3 teaspoon stevia
  • pinch of salt

'Love on top' : Beyoncé-worthy berry smoothie (Spring)

Courtesy of PumpUp member sandrafitness

It’s the smoothie we love. It’s the smoothie we need. It’s the only smoothie we see. Love is in the air come spring time, and we’re falling in love ten times over with the antioxidants in this berry magnificent smoothie.

  • 1 handful (or 2) of mixed berries
  • 1 kiwi
  • 1 banana

'Pocketful of sunshine' - Potassium-packed power smoothie (Summer)

Courtesy of PumpUp member @limitlesstyle

Let the sunshine in by supercharging your summer (or any day of the year) with a lightning bolt of potassium. Packed with pineapple, butternut squash, bananas, and tumeric, this is one unique smoothie that you won’t forget.

  • 8 oz coconut water
  • 1 banana
  • 1/2 cup pineapple
  • 1/2 cup butternut squash
  • 1 tsp tumeric

'Apple of our eye'- Apple-banana smoothie (Autumn)

Courtesy of PumpUp member @panevamihaela

It’s a classic and simple smoothie made with fruits that won’t fail you. Dancing with warm tones of autumn, this drink is minimalistic in its preparation without compromising on taste. 

  • 1 banana
  • 1 apple
  • 1 teaspoon of honey
  • raw nuts, to garnish

BONUS RECIPES (You seriously didn’t think we’d stop at four, did you?)

'Ain't no party like a pineapple party'- Pineapple yogurt smoothie

Courtesy of PumpUp member @bhppy

  • Dollop of plain greek yogurt
  • 1 cup frozen pineapple
  • 1 cup water
  • 1 teaspoon flax seeds

'The cookie monster mash'Cookies and cream protein smoothie

Courtesy of PumpUp member @mikey88

  • 1 cup soy milk
  • 1 scoop of cookies and cream protein
  • 1 banana
  • sprinkle of chia seeds
  • 1 scoop of PB2
  • 1 tbsp almond butter

'Beauty and a beet'Apple, beat, lemon smoothie

Courtesy of PumpUp member @erikayamane

  • 1 apple
  • 1 beet
  • 1 lemon
  • 1 tbsp flaxseeds
  • 200 ml water
  • 1 scoop whey protein

'Almost better than coffee' - Mango, Pineapple, Kiwi smoothie

Courtesy of PumpUp member @ilovecoffee2xaday

  • 1 cup coconut water
  • 1 cup mango
  • 1/2 cup pineapple
  • 1 medium kiwi
  • 1/4 cup berry greek yogurt

A detox smoothie to warm your heart + other recipes


This is a post by PumpUp member Sara A. (@bunnies), PumpUp blog contributor. Follow her Tumblr @gurdiel

  • 1 glass of green tea (left to cool down)
  • 1 green apple
  • 1 tbsp. honey
  • 1 banana
  • 1 small cup of oatmeal
  • Berries (optional, for sourness and extra sweetness)
  • Mint (optional, for green-ish flavor and freshness)

Including green tea into a smoothie is something that I rarely see, but I think that it’s a great idea for those who do not like the flavor of tea but still want to drink it as it has lots of antioxidants and it boosts your metabolism. (Green apples also help you feel less sleepy!) 

On overall, this smoothie is perfect as a quick morning snack that will provide you with lots of antioxidants, vitamins and a boost of energy. (If you remove the honey from the recipe, it’s vegan friendly!)

The second recipe I’ll be showing is a traditional meal that my mother’s grandmother used to cook for her family, who lived in the mountains of Spain. It’s very spicy and filling, but it is completely healthy and fat-free.


For a single serving we’ll need: 

  • 1/2 cup of arborio rice
  • 1 spring onion
  • 1 red pepper
  • Garlic
  • Olive oil
  • Parsley
  • 1 salted small codfish fillet
  • Hot paprika
  • 2 glasses of water

Chop the red pepper, the garlic and the spring onion into tiny pieces and stir-fry them in a paella pan with olive oil. Once they’re cooked, add the rice, increase the heat to high and add the two glasses of water along with the hot paprika. Cover the paella pan with the lid and wait until the rice has absorbed most of the water. Add the codfish and the parsley leaves. After five minutes, turn off the heat and let it settle for a little longer.  And now you’re done!

This is perfect for the winter! It might look difficult but it is actually quite simple. The hot paprika adds a spicy touch to this meal (great for when it’s cold outside). Fun fact: this recipe was made to feed those who lived in cold mountain tops! 


Asian Chopped Kale Salad


Asian Chopped Kale Salad

Recipe originally posted on The Healthy Maven. Find her blog here. 

Happy New Year PumpUp readers! I’m back for another monthly blog post.

If you’re anything like me you’ve probably kicked off 2015 with a whole list of goals for the year. Thank goodness for this amazing PU community to keep us accountable, am I right?!

My list is surprisingly short this year. Instead of committing to finally stop biting my nails (unsuccessful 3 years in a row) or eating healthier I’m focusing on the positive things I can bring to my life to make it a little happier and brighter.

One of these things has been finding a workout that really motivates me to get active and doesn’t dread exercise. Thankfully, 2014 pulled through at the last minute and introduced me to an amazing workout called Barre3. I’ve committed to the Barre3 challenge in January and have found myself excited to hit the barre 4 days a week! 

Another positive addition to my life has been this Asian Chopped Kale Salad with Miso Sesame Dressing. I was on a mission to make salads interesting and delicious in 2015 and it’s safe to say I got off to a good start.

Today I challenge you to make your life a little happier and brighter. Focus on the positive and what you can add to your life rather than what needs to be removed. This is my mission for 2015 and I hope you’ll join me for the ride.

-The Healthy Maven

For the full recipe check out The Healthy Maven

Healthy Green Juice Smoothie


It’s pretty easy being green with PumpUp member @jessischill’s awesome smoothie recipe! 1 banana, 3 chopped dates, 2 cups spinach, 1.5 cups unsweetened vanilla almond milk. You won’t be a Grinch at all. Instead, you’ll be jingling all the way for the rest of your day!