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.
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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.
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.
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.
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.
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.
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
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.
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.
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!
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.
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.
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.
Share about these nutrition challenges on Instagram and PumpUp with this square version of the calendar.
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.
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
Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.
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.
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.
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.
Recipe courtesy of PumpUp member @justy
Pulse bananas and raspberries together. Add coconut milk gradually, blending until desired consistency is achieved.
Recipe courtesy of PumpUp member limitlesstyle
Blend all ingredients together until smooth and pour into a bowl. Top with coconut flakes, bee pollen, sunflower seeds, and goji berries.
Recipe courtesy of PumpUp member mjvspa
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.
Recipe courtesy of PumpUp member linel
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.
Recipe courtesy of PumpUp member bodysoulspiritfitness
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!
Photo courtesy of PumpUp member gettingfitjourney
Layer bottom of the bowl with yogurt, then top with sliced fruits. Add granola as desired.
Recipe courtesy of PumpUp member @thenewalexandra
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.
Recipe courtesy of PumpUp member mariajumps
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.
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.
Recipe courtesy of PumpUp member annamanda
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.
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.
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.
Recipe courtesy of PumpUp member fabfit
Recipe courtesy of PumpUp member cklassen
Recipe courtesy of PumpUp member kmichellebeauty
Recipe by PumpUp member natsichon
Happy June! This is my latest and most favourite recipe. Creamy vegan nice cream is low-cal and so delicious during the hot summertime. You can add whichever toppings you like, and it's completely gluten free and vegan! You can even add a scoop of vanilla protein powder to add some protein (I was just in a rush so I didn't add any this time around). The consistency of vegan nice cream is just like ice cream and it tastes SO rich! It's filled with fiber and potassium from the bananas, anti-inflammatory properties from the cinnamon, and some protein from the nut milk.
The thing about fried rice is that it's as versatile as versatile can be— even more than pizza (yes, we went there). With just a few pantry staples, healthy fried rice will meld an array of flavours and ingredients together in a matter of minutes.
By PumpUp members @tyler_bacc and @tysa
Directions: Cook the brown rice in a rice cooker, or boil according to package instructions. Refrigerate overnight, then set 125 g aside for fried rice. Boil peas until it turns green and tender. Cook carrots, chicken, and ham together with vegetable oil or sesame oil. Make an omelette in a separate pan with the 2 eggs, and cut it into the carrot mixture. Mix in rice and peas, adding a bit of soy sauce to flavour the mixture.
Peanuts, lime, ginger, and tumeric are what make this healthy fried rice recipe distinctly special. This is a protein-packed recipe that can be made vegetarian without the fried egg on top. Add tons of vegetables to this Indonesian fried rice for an extra nutrient boost.
Put the casserole away this Thanksgiving and don't let overly rich dishes kale your vibe. This filling, sweet, and absolutely genius wild rice recipe from Iowa Girl Eats is just the dish you need to impress a crowd. Kale offsets most of the saccharine flavour, making everything in this healthy fried rice recipe a match made in foodie heaven.
If you're laying low on the carbs, cauliflower fried rice is for you. With the help of a food processor and a wok, magic will happen in your kitchen. This healthy fried rice recipe from the Recipe Critic uses very few ingredients, but feel free to toss whichever leftovers you have in your own pantry.
The vibrant colours in this healthy fried rice recipe make it too legit to quit. The best thing about quinoa is that it comes together more quickly than brown rice. Ali from Gimme Some Oven likes to cook it with vegetable stock and then spread it out on a baking sheet to hasten the cooling process before she places the quinoa in the refrigerator. When heated in a wok, quinoa takes on a toasty, nutty flavour that enhances the dish as a whole. Plus, one cooked 100g serving of quinoa contains as much as 4.4 grams of protein!
Farro is a much denser grain than rice is (albeit a bit more difficult to cook). One serving of farro fried rice will leave you considerably more full than one serving of white fried rice, without the sugar crash. The puffy farro will soak up all of the flavours from the honey ginger tofu marinade, leaving a medley of happy tastes in your mouth. One cup of cooked farro contains up to 10 g of fiber and tons of protein to abate any hunger that might induce midnight cravings.
Got a sweet tooth on the loose? There's nothing more genius than this pineapple fried rice baked in a pineapple. It's not excessive, it's just extraordinary. Cooked with tumeric, coriander, unsalted cashews, coconut milk, and soy sauce, this healthy fried rice recipe is packed with rich flavours that don't won't bust your diet.
How do you prepare healthy fried rice? Tag your best fried rice combinations on the PumpUp app and share them with the PumpUp community using the #TastyTuesday hashtag. Loved these healthy fried rice recipes? Let us know in the comments below!
Here's my new favourite dish that only takes 10 minutes! You know those days that seem to never end, and by the time you get home you just want to put some sweat pants on, watch a movie on Netflix and eat everything in sight? Well, instead of regretting that tub of ice cream and those ketchups chips tomorrow, here’s a really easy, simple and satisfying meal that can be eaten at any time of the day that will prevent you from feeling all the feelings tomorrow.
I’ve literally made this 10 minute tofu scramble 5 times this week, twice for breakfast, once for lunch and twice for dinner, and I haven’t gotten bored of it because it’s so versatile! You can have it for breakfast with sautéd veggies and shredded cheese, for lunch in a wrap with your favourite fillings, or for dinner instead of having rice or pasta!
You can press your tofu to get the excess water out, but if you’re lazy like I am, never mind that step. Shred that tofu right into your pan, and drizzle 1 tbsp. of olive oil on it. Sprinkle your spices and add your pinch of salt and sauté that tofu until its warmed through.
It will go yellow because of the turmeric, so feel free to sneak some of this 10 minute tofu scramble into your next brunch with your family, and they will be surprised to see that they aren’t actually eating an egg scramble!
Right before plating, taste it to see if the spices are right, and adjust to taste. You can play around with the spice mix as well to make it your own.
There’s the hardest part. Now, to actually make a meal out of it, you just need to either fry up some veggies to accompany it, stuff your wrap with other stuffing, or you know, just add more leftovers to the mix.
This is definitely a new staple of mine, and such a time saver!
Endless possibilities await you at the grocery store. One simple trip can make or break your diet. If you're just starting to try clean grocery shopping and you're wondering what to get and what to avoid, these basic tips are definitely worth keeping in mind.
A quick and easy rule to follow is to shop around the perimeters of the store for fresh and frozen products. Avoid the aisles that contain processed foods and junk food, especially if you're clean grocery shopping. Be familiar with what aisles have your staple products to avoid the tempting cookies and chips. Try to keep your shopping cart colorful because every color has a different source of vitamin and mineral in it.
Should you buy fresh, frozen or canned? Always buy fresh, if possible! What do I mean by if possible? Try only buying in-season fresh items. What’s in season? Easy! It’s usually the sale items in the fresh produce section! Purchase enough for one week as fresh produce can go bad pretty fast. If you have extra food, freeze it.(BUT: remember to blanch your vegetables before freezing them). Your next pick would be frozen food. Watch for the sodium content in frozen products! Last would be canned. Again, keep an eye out for the sodium content in canned food products when you're clean grocery shopping. Rinsing and draining cans may reduce the sodium content by as much as 40%. For canned fruits, try to find fruits canned in juice or light syrup. Avoid fruits canned in syrup or heavy syrup, as this will add a lot of unnecessary sugar to the sugar content. For canned meat, avoid getting oil-soaked meat and try to find meat soaked in water to reduce the fat content.
Fifty percent of your grains should come from whole grains, but be careful! Many items that are advertised as “whole grain” in the supermarket are actually made with enriched flour, which takes out a big chunk of nutrition out from the grains. Read the ingredients and the first word you should see is “whole.” If it’s not there, pick up something else and check.
Watch for the fat content in dairy such as milk and cheese! For yogurt, read the amount of sugar it has in the nutrition label and the serving size! Fruit yogurt is usually loaded with sugar and artificial flavouring. A healthier alternative would be to buy nonfat plain yogurt and add fresh fruit to it. Not sweet enough? Add a touch of honey. Juice is another grocery item that you will want to watch for sugar on. Always try to get unsweetened juice, not diet or juice sweetened with Splenda. How do you find out? Read the list of ingredients! If you have a great juicer at home, purchase your own fruits and vegetables and blend them yourself (you'll know exactly what's going into your juice). Last, but not least for my peanut butter lovers, keep an eye out for the sugar content contained in each jar! Natural peanut butter is a better bet.
These tips about clean grocery shopping were written by PumpUp member countrygirl4ever. Follow her on PumpUp to let her know your thoughts about this article! Do you have more great advice about clean grocery shopping? We want to hear from you! Write down your suggestions in the comments below.
Cauliflower used to be my worst nightmare. But, as I grew older and experimented with different preparation methods, I started to like it little by little. Now that I'm a vegetarian, I find that cauliflower can be a godsend for its versatility. You can puree it into soup, turn it into rice, slice it into salad, use it as a pizza base, or even serve cauliflower steak. It's thick enough as a base and it roasts very well with simple garnishes: salt, pepper, and olive oil.
This cauliflower steak recipe was 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 cauliflower steak recipe in the comments below!
Dream of paradise, piña coladas, and getting caught in the rain with this picture-perfect tropical smoothie bowl by PumpUp member alyssarhoades. It's vegan and requires no milk (not even milk substitutes)! Frozen bananas lend a creamy and thick texture, while mangoes and papaya add a distinctly sweet flavour reminiscent of sunnier times. Escape like Houdini to a different world and enjoy this vegan tropical smoothie bowl that is perfect for you to prepare for your fabulous mother and for yourself on Monther's Day
Find this tropical smoothie bowl recipe on the PumpUp community using the hashtag #smoothie and check out our other tasty and refreshing smoothie recipes. Have a slurp-worthy smoothie bowl recipe to share with the PumpUp Community? Share your photos on the app or tag your best recipes with #TeamPumpUp on Instagram.
Craving a creamy, sweet, and fatty dessert? Aren't we always? Cool off without compromising on your diet this summer. Try this 4 ingredient healthy banana split alternative by PumpUp members @tysa and @tyler_bacc. It's fast, easy, tasty, and requires fewer ingredients than you can count on one hand. Ingredients:
Cut the banana in two long slices. Delicately peel the two pieces apart and spread the strawberry jam (or peanut butter) on the surface of the banana. Put again the banana into its peel. Then decorate it with some low fat whipped cream, strawberries and mini dark chocolate chips.
Have a great recipe redux that you want to share with the PumpUp community? Tag your best healthy recipes with #FoodieFriday! Loved this 4 ingredient healthy banana split alternative? Let us know in the comments below! Pin the image below to share it on Pinterest.
Running out of steam halfway into a training session ruins your whole workout. If you want to have better results from working up a sweat at the gym, you need to eat the right foods. It’s not just what you eat, though, but also when you eat it that will have you pushing on for longer. Follow this guide to fuel up the correct way before and after a workout session.
Although you always hear of the importance of protein when you want to build and repair muscles, pairing protein with carbs is a must. It will give your body the energy it needs to complete your workout session. You want a mix of carbs: simple carbs that will burn quickly for a boost of energy and complex carbs that take longer to be released so that your energy can be sustained. Examples of adequate snacks are a whole-wheat bagel with jam or a protein shake with a banana.
Although you don’t want to have too much of it, one cup of coffee can improve your workout. It’s great to drink before you hit the gym because it will boost your energy. It also decreases muscle soreness after your session. However, coffee should never be a substitute for energy-filled meals before you hit the ground running as it won’t fill and fuel you up properly on its own.
Getting the right fuel for your workout is one thing, but you need to time your eating well so that your fuel works for you. It’s a bit like filling up your car with gas. You want to use the fuel instead of letting it go to waste because the car is running on idle. Try to eat within four hours of your workout, and then have a snack in the hour before you start. Base how much you should eat on how long your exercise session is going to last. If it’s longer than an hour, add in a bit more food to keep you going. Beans and lentils are great to help you achieve the slow-burn energy you need to fuel a longer workout, and they are high in complex carbs as well as protein.
Although it might seem strange to eat while you exercise, this is beneficial if you have a long and/or strenuous workout. A quick bite, in the form of carbs such as raisins or a banana, will help to fill your body with energy while helping you burn more calories. Protein consumption during exercise is a good thing as its amino acids are used during your session and need to be rebuilt, while carbs help to keep the body’s cortisol hormones low - when these are too high they break down muscle mass instead of helping to build it.
When your time at the gym has come to an end, don’t forget to top up on food again. Although you might think you don’t need the energy, the goal of eating after a workout is to replenish your body’s nutrients and reserves. You need to eat within an hour after exercise so that your body will use the food to recover and also store away energy. If you don’t eat within this window, your body will risk losing energy during your next workout - even if it’s the next day. It’s time to eat protein along with some carbs again, such as a salad with chickpeas and olive oil, a peanut butter sandwich, or a cup of quinoa with berries. Berries are also filled with antioxidants such as Vitamin C that have many other health and skin benefits, too.
Eating after a workout also helps you continue with your day without experiencing energy slumps. And remember: if you feel good and energetic after your workout, instead of tired and drained, you’ll look forward to tomorrow’s workout much more.
Eating the right foods before, during and after a workout will help you maximize your gym sessions so you can get the toned and healthy body you’ve always wanted.
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.
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.
Blend and enjoy. Add water if necessary to make the smoothie's consistency less viscous.
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.
A craving is a thought or a feeling that you think you want to eat or drink something specific. You can eat a piece of cake without craving it, and you can crave a piece of cake without eating it. It’s all in perspective- one does not necessitate the other.
When you make a change in your diet, whether it’s becoming raw vegan or simply adopting a healthier lifestyle, you have to envision the outcome you are hoping for. Something that helped me when I started eating raw was to think about how I felt after I ate certain processed or cooked foods. For myself and the general population, these foods give us instant gratification when we eat them but the feeling that comes soon after can often leave us with stomach aches and lethargy. When your body is satisfied with the proper carbohydrates that it needs (lots of fruit!) you will not crave anything else- I’m telling you! It is proven that a craving typically lasts three minutes on average and it takes only 21 days to develop a new habit.
When you eat enough fruits, filled with simple sugars, your body will be fuelled and happy—fighting off any cravings of unhealthy processed or cooked foods.
Exercise is another wonderful way to beat your cravings—it gives you something positive to do for your mind and your body that will help you achieve your health and fitness goals. Even if you are just opting to take the stairs instead of the elevator every day, your body will thank you for it. Small changes can make a big difference in the long run! One of the best tips I can give you is to surround yourself with healthy options at all times—fill your home or your dorm room with an abundance of fresh raw fruits and veggies. You are what you surround yourself with! If there is nothing bad to choose from, your chances of ‘slipping up’ will decrease greatly! Most cravings are short-lived and you can let them pass. The more healthy foods that you eat, the more you body will crave healthy foods!
Did this post help you to beat your cravings? Learn more about the author, Ashley Hampton (PumpUp:@rawincollege). She is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.
How do I keep my body lean? I make homemade healthier versions of my favorite desserts! These are the BEST tasting cookie dough balls made from all pure, healthy ingredients. Free of refined sugar, gluten, and dairy as well! These are super delicious fresh and only have about 140 calories for 2 balls. All you gotta do it throw the ingredients in a food processor and form into balls! Seriously though...once you try these you'll never want anything else! You could even warm them up for more deliciousness. These are snicker doodle flavored but you can always play around with different ingredients.
Whether you identify as a vegetarian, a vegan, or neither, there's an easy way to incorporate more protein into your diet. The answer, friends, is edamame. These tiny green soy beans are packed with protein and fibre. According to WebMD, just over 1 cup of shelled edamame contains as much fiber as 4 slices of whole wheat bread. What's more, a 1 cup serving of cooked edamame contains a whopping 17 grams of protein. Pretty neat! You're more likely to find the frozen variety available for purchase, which means that you won't have to worry about them expiring on you. Stock up on edamame and you won't be sorry (but limit yourself to one serving a day). Though these legumes are perfectly delicious on their own, here are a few of the best edamame recipes from the Internet for your culinary inspiration.
Boost the flavour of these green beans by roasting them. Toss them with olive oil, lemon zest, black pepper, and your favourite spices before popping them in the oven. (PureWow)
You already know that chickpeas make a great dip base. Entertain with edamame and have your tastebuds hum with delight. We love this ginger wasabi edamame hummus from Gimme Some Oven, as it lends a novel, punchy flavour that'll have you coming back for more. (via RachelCooks)
Instead of fried rice, try making this edamame and kale fried quinoa. You'll up your protein and fiber intake in one go. Plus, it's delicious so revel in excitement. (Fitness Magazine)
When simmered with zucchini and blended in a food processor, edamame instantly makes batches upon batches of comforting and creamy soup. (CircaHappy)
Warm comfort food and good-for-you ingredients in one bowl. Edamame stew is one that will not disappoint. (Oh She Glows)
Sometimes, you walk into a Vietnamese restaurant and all you want is pho noodle soup. Make it next-level nutritious by adding some edamame. (WhatsCookingGoodLooking)
Move over, late-night microwave ramen noodles. Make this crunchy asian ramen noodle salad on your designated meal-prep day and you'll have lunch for days. (Gimme Some Oven)
Packed with pistachios, mint, chickpeas, and edamame, this green burger is ultimate. Paired with avocado mint dressing, savour in the sheer glory of this edamame burger. (MilkingAlmonds)
Collard wraps are portable. Edamame is wonderful. Pair two and two together and you have a winning combo. (Eat Spin Run Repeat)
This is one salad that you'll actually be happy to eat. PumpUp member @lentil adds carrot and zucchini noodles, arugula (rocket), quinoa, snap peas, radishes, and edamame beans.
Love edamame? Have great edamame recipes to share with us? Let us know in the comments below!
Bulk shop, cook and prep on the weekend so that at least your breakfast and lunches for the week are ready to go. Having the fridge stocked with healthy options that are available for you to just grab and hurtle out the door will ensure that you stay on track! Put aside 1-2 hours on the weekend to get this together and you will be so happy you did!
2) Pack your lunches
Not only does this save time and money but it's also hands-down the healthiest way to eat! You cooked it, so you know exactly what is in it. While this is a bit more work up-front, after the first week of adjusting to this new routine it will become second nature!
Don’t forget to pack snacks too, you never know when the munchies will hit. Apples, bananas, cut up veggies or trail mix are the perfect portable snacks!
3) Break out the Crock Pot
Image c/o Juan Calderon
Whether you are single or feeding an army of children, the slow cooker is a lifesaver! You can prep all of the ingredients the night before, pop them in on your way out the door in the morning and viola! You come home to a perfectly cooked meal. It’s so easy, I like to start with onions and root veggies on the bottom, then a nice piece of grass-fed meat, or some beans, some broth or diced tomatoes! The best part is that you'll have lots of leftovers.
4) Lean on Liquid Meals
Not so keen on green juice? Experiment with it first. Try either a warm blended soup or a smoothie to start your day off, and see how you feel. Many of us aren’t hungry when we wake up and that's because it takes awhile for your digestive system to warm up. Starting off with a liquid meal is a great way to ease into the day. You can pre-make soups and stockpile them in your freezer or blend up a smoothie with some protein powder, berries and greens for a nutrient-dense breakfast that’s easy to digest. Liquid meals require less prep and cleanup but are just as satisfying and healthy as your traditional breakfast options.
I hope these tips and tricks help you to stay healthy when time is tight!
I am launching my online video course next month!! Its called ‘Healthy Living 101’, and you can see a sneak peek HERE. Subscribe to be the first to know and get a FREE Snack-Sized Cookbook.
Maybe you love smoothies, but don't really love how hungry you feel an hour or so after you drink one. Make your smoothies oat-standing by adding oats to them. They won't be floating around helplessly like alphabet noodles in alphabet soup. Pulse them before you add them to your smoothies so that they disperse evenly throughout the drink. Adding oats in your smoothies is a fail-safe trick that will increase your fibre intake while making your smoothie thicker and equally as delicious. PumpUp member @wigart created a perfectly banana raspberry oat smoothie that will last you throughout the morning. You'll want to chop, blend, sip, repeat.
Banana raspberry oat smoothie
Pulse oats in food processor first, then add all other ingredients to your blender or food processor.
Wondering how @wigart made her photo collage? Try the new PumpUp photo editor and choose from different layouts to showcase your best smoothie-making skills. Do you add oats in your smoothies? Show the PumpUp community your smoothies by tagging them on the app with #smoothie or #smoothieseries.