Viewing entries tagged
eating clean

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? 

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

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! 

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.

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

 

Creamy vegan nice cream - #ChallengeMe Day 2

Creamy vegan nice cream - #ChallengeMe Day 2

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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. Creamy vegan nice cream - The G-Free RD

CREAMY VEGAN NICE CREAM

Ingredients:

Creamy vegan nice cream - The G-Free RD

Directions:

  1. Blend first 4 ingredients in a high powered food processor until blended well. Then, slowly add in almond milk TBSP by TBSP until mixture has reached a more smooth, yet still thick consistency (like ice cream :) )
  2. Blend until well blended, then spoon mixture into serving bowl.
  3. Top with granola and drizzle with date syrup.
  4. Enjoy!

Creamy vegan nice cream

Liked this creamy vegan nice cream? This is part of a series of recipes from PumpUp member @fit_caroline. Follow her blog, the G-free RD, here.

7 healthy fried rice recipes that won't disappoint

7 healthy fried rice recipes that won't disappoint

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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.

3 keys to make your fried rice healthier (but still tasty)

  • Use leftover brown rice. Prepare as much brown rice as you can anticipate yourself eating ahead of time. A rice cooker is an easy way to prepare large quantities of rice without having to fuss over a bubbling pot every few minutes.  Refrigerate the rice in a large tupperware so that you have it ready to eat for any meal. Colder rice will separate easier, so that the grains will have a firmer texture after you cook it. Brown rice has more fiber than white rice, and it also stabilizes blood sugar levels.
  • Go easy on the sauce. Too much soy sauce in your fried rice will impart a very salty taste, over-saturating the flavours of your other ingredients. Vegetables tend to absorb liquid sauces easily. They'll lose their crunch and taste soggy and salty if eaten the next day. If you're using soy sauce, opt for a low-sodium variety.
  • Experiment with other bases. Not down with brown rice? Use alternatives such as quinoa and cauliflower. Both mix well with other ingredients and absorb light flavours without overwhelming the dish as a whole.

Three keys to healthier fried rice (it's simple): Stick with brown rice if possible, go easy on the sauce, embrace alternatives like cauliflower, quinoa, and farro.

Chicken Fried Rice

By PumpUp members @tyler_bacc and @tysa

  • 125 g brown rice
  • 1 chicken breast, cubed
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • Slices of lean ham
  • 2 eggs
  • 2 tablespoons of low-sodium soy sauce

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.

 

20 minute indonesian fried rice

20 minute Indonesian fried rice

Recipe and photo courtesy of Vikalinka

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.

Caramelized sweet potato and kale fried wild rice

Caramelized sweet potato and kale fried wild rice

 Recipe and photo courtesy of Iowa Girl Eats

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.

Cauliflower fried rice from the recipe critic

Cauliflower fried rice

Recipe and photo courtesy of the Recipe Critic

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.

Quinoa fried rice recipe from Gimme Some Oven

Quinoa Fried Rice

Recipe and photo courtesy of Gimme Some Oven 

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!

Honey ginger tofu farro fried rice

Honey Ginger Tofu Farro Fried Rice

Recipe and photo courtesy of Pinch of Yum

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.

Thai baked pineapple fried rice from leelalicious

Thai Baked Pineapple Fried Rice

Recipe and photo courtesy of Leelalicious

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! 

You're reading food labels wrong! Start looking for these 4 things

You're reading food labels wrong! Start looking for these 4 things

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A huge component of fitness comes down to developing healthy eating habits. Exercise will only take you so far – Fuelling your body with the right food is crucial. However, finding healthy foods can be more difficult than it might seem. Just take a peek at any food label and you can see why it’s so easy to become overwhelmed. There is a lot of information packed into the tiny space – What’s really important? What makes a food healthy? What should you be looking for?

More than 1 in 3 people report that they do look at food labels, but 90% admit that they don’t really know what they are looking for!

It’s not surprising that obesity has become such an epidemic – Most people are actually reading food labels wrong.

The CSSI Method: How To Make Food Labels Simple

There is a lot of redundant information on your food labels, so we can simplify the process by focusing on what matters most. A 4-step process known as the “CSSI Method” will get the job done.

Instead of counting carbs, adding up fat calories, or analyzing vitamin dosages, the CSSI Method sticks to the crucial aspects of establishing a healthy diet.

It allows you to quickly answer the question, “Is this food a great one for me to eat?”

For example, the second “S” in CSSI stands for sugar. But, instead of counting sugar calories each day, the goal is to build up your familiarity with foods that are high in sugar. Then you won’t unknowingly consume much more than you might think.

Take a look at the infographic below to check out the CSSI Method. Then try it next time you start reading food labels at the grocery store – Do your food choices pass the test?

food labels cssi method infographic

Infographic by makeyourbodywork.com

Author Bio:

Dave Smith is a professional fitness and weight loss coach who was chosen as “Canada’s Top Fitness Professional” by CanFitPro in 2013. You can learn more about Dave and his services at makeyourbodywork.com.

Where do raw vegans get their protein from?

Where do raw vegans get their protein from?

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As soon as you tell someone you’re raw, vegan, or some category of a vegetarian, everybody around you suddenly becomes a qualified nutritionist. They will become very concerned about where raw vegans get their protein from! Fruits, vegetables, nuts and seeds sneakily have a lot of protein and it’s substantial when consumed in large quantities. Vegetables contain 20% protein, fruit has 5% protein, and nuts and seeds have 15% protein.

When adopting this lifestyle, you are expected to eat in an abundance in order to nourish yourself properly.

With that said, if you are eating a well balanced diet with these three components, you will be getting just the right amount of protein! Fruit does not only contain some of the protein we need, but it also has all nine essential amino acids. Green vegetables such as kale, spinach or any other dark leafy green can contain as much as 14-20 grams of protein if you eat two bunches a day! That may sound like a lot to some of you, so the best way to get in all of your greens on a daily basis is to blend them up in a smoothie or have them in a big salad! Nuts and seeds are full of protein in small amounts, such as an ounce of cashews with 5g, 1/4 cup of sunflower seeds with 7.3g, and a tablespoon of flax seeds with 2g.

Where do raw vegans get their protein from? If you're curious about the raw vegan lifestyle, this post is definitely worth checking out if you're concerned about where raw vegans get their protein.

In today’s world, the notion of how much protein we should be consuming on a daily basis is misconstrued.  From protein bars to protein powders, most people are on a protein overload. For those of you concerned about losing muscle mass—if you are consuming the adequate amount of minerals, protein, and vitamins for your body—muscle building will be the same regardless of where your protein comes from (not animal products, in this case). Following a raw vegan diet with the proper balance of fruits, vegetables, nuts and seeds will undoubtedly meet the protein recommendations of the United States Department of Agriculture and the World Health Organization. Through a raw vegan diet, the body receives all of the essential amino acids that it needs in addition to consuming an abundance of minerals, chlorophyll and fiber. So that is where raw vegans get their protein from (myself included).

Did this post help you to understand where raw vegans get their protein from? 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.

10 minute tofu scramble

10 minute tofu scramble

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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!

10 minute tofu scramble from the PumpUp Blog

10 minute tofu scramble

  • A brick of extra firm tofu, shredded with a cheese grater (medium size shred)
  • ½ tsp. Garam masala
  • 1 tsp. Turmeric
  • 1 ½ tsp. Chili powder
  • 1 tsp. Garlic powder
  • Pinch of salt

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!

10 minute tofu scramble from the PumpUp Blog

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 yummy, healthy 10 minute tofu scramble recipe can be whipped up in a jiffy. You can eat it for any meal without having to worry about feeling all the feelings. Breakfast recipe from the PumpUp Blog.

This is definitely a new staple of mine, and such a time saver!

This 10 minute tofu scramble recipe is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

 

 

Clean Grocery Shopping : What to get and what to avoid

Clean Grocery Shopping : What to get and what to avoid

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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. Clean grocery shopping : What to get and what to avoid  - Mini infographic from the PumpUp Blog

Plan your grocery route

Plan your grocery route gif via giphy

Image via giphy

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.

Fresh vs. Frozen vs. Canned food

Eat fresh gif via giphy

Image via giphy

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.

The grainy details about 'whole grain' food

Whole grain food gif - Seth Cohen the OC

Image via giphy

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.

Common culprits

Peanut butter has more sugar than you think gif via giphy

Image via giphy

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 Steak : The Answer to Your Vegetarian BBQ Dreams

Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams

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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.

Cauliflower Steak

  • 1 small to medium cauliflower
  • Salt and pepper
  • Olive oil
  • 1 red onion
  • 1 tomato
  • 2 cloves of garlic
  • 1 small chilli pepper - optional
  • mayonnaise - optional
 Preparation Instructions
  1. Preheat the oven to 170C/325F.
  2. Carefully peel away the leaves from the cauliflower and cut it in half. Make long slices that should roughly be the width of your thumb. Leave the stalk on and remove any additional leaves that remain.
  3. In a skillet that's safe to put into the oven, heat a bit of olive oil on medium and sauté the cauliflower slices until the edges become a soft brown color (5-7 mins max on each side).
  4. Season each side of the cauliflower with salt and pepper, then put the pan in the oven for 15 mins. Keep an eye on it so that it doesn't burn.
  5. Mince the red onion, tomato, garlic cloves, and chilli pepper (if using) and toss them into a small bowl with olive oil and a bit of salt.
  6. When the cauliflower is ready, plate it with the onion mixture and light mayonnaise (optional) to offset the onion taste.
  7. If you have cauliflower steak left over, turn it into cauliflower rice or chop it into a salad for the next day.

Cauliflower steak recipe | It's the answer to your vegetarian BBQ dreams, seriously.

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!

An orange smoothie that's 100% better than OJ

An orange smoothie that's 100% better than OJ

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Smoothie combinations don’t have to be complicated. In fact, they can be tasty and nutritious with just 6 ingredients or less. Grab a handful of spinach for your next smoothie and blend it to oblivion with other fruits that will mask its taste. Oranges pack a citrusy punch that overpowers most other flavours in this summer smoothie.

Orange Smoothie Recipe

  • 1 orange
  • 1 banana
  • A handful of spinach
  • A handful of frozen blueberries
  • Dash of almond milk
  • Chia seeds, to garnish

A healthy 6 ingredient orange smoothie : 1 orange, 1 banana, a handful of spinach, a handful of frozen blueberries, a dash of almond milk, and chia seeds, to garnish

Orange you glad about the existence of this orange smoothie by PumpUp member @deeemx_? Share your best orange smoothie recipes with the PumpUp community with the #SmoothieSunday hashtag. Need more inspiration for your next morning smoothie? Check out the PumpUp blog's collection of smoothie recipes.

Paradise-perfect tropical smoothie bowl

Paradise-perfect tropical smoothie bowl

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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

Tropical Smoothie Bowl Ingredients

  • 2 frozen bananas
  • 1 papaya
  • 1 whole mango
  • a few chunks organic pineapple

Toppings

  • Coconut flakes
  • Passion fruit
  • Banana slices
  • Raspberries
  • Chia Seeds

Blend 4 fruits together and magic happens. This paradise-perfect tropical smoothie bowl recipe from the PumpUp blog is as creamy as it is delicious. Frozen bananas add a nice velvety texture while mango, papaya, and pineapple chunks add distinctly sweet notes reminiscent of beach boardwalks and rolling waves. Make this healthy smoothie recipe for your next breakfast!

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.

4 ingredient healthy banana split

4 ingredient healthy banana split

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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:

  • 1 banana
  • 2-3 tbsp of sugar-free strawberry jam (or natural peanut butter)
  • Low fat whipped cream
  • Sliced strawberries, dark chocolate chips and/or coconut flakes (for topping)

4 ingredient healthy banana split

Directions:

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.

4 ingredient healthy banana split

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

4 ingredient banana split recipe from the PumpUp Blog: 1 banana, low fat whipped cream, sugar-free jam or natural peanut butter, strawberries, dark chocolate chips, or coconut flakes to top.

3 tips to eat healthy on a budget

3 tips to eat healthy on a budget

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How can you eat healthy on a low budget? This is a question I have been exploring for a long time.  I am currently paying off a brand new car and I am paid California minimum wage. I prefer to eat organic food, for both the impact on my health and that of the environment, which is also more expensive. So making the right choices can be a challenge.

Embrace repetition

One thing I've had to get used to is eating the same thing every day for awhile. Also eating leftovers. This used to be really hard for me. I like new things, fresh choices, fresh food. But with a thin wallet oatmeal every day for breakfast for two weeks straight started to sound good. I would break that up with two-ingredient pancakes once or twice a week.
I almost always buy bananas, as they are inexpensive, healthy and filling. I alternate other fruits between blueberries, apples, dates, strawberries, raspberries. For vegetables, I always have a big bag of carrots and a large quantity of spinach or kale (kale is cheaper than many vegetables)-then I alternate between other vegetables to fill in. I try and keep a store of winter squash and sweet potatoes stowed away in the cupboard.
For protein I often buy eggs and chicken. Once in awhile I add a different protein in there for variation.  For me, a dozen eggs goes a long way. I often buy large packages of chicken at Costco or Trader Joes to freeze.

 

Be storage-savvy

Keep your eye out for coupons or sales, and stock up on things when they are on sale. Preserve food that won't last fresh, by freezing, drying, or canning.

Experiment with your staples

If you figure out a staple or two for each meal, you then have some leeway to change things up by getting a few other ingredients. It takes a willingness to explore and be creative in the kitchen, which I personally enjoy. There are so many things you can do with quinoa or with a bag of Pamela's gluten free pancake mix. With vegetables you can sauté, steam, or bake them; mash them, blend them, or eat them raw. Fruit can be eaten fresh as a snack or on yogurt, or blend it into a smoothie with peanut butter to make a filling meal. There are so many options and combinations to try, so don't let your empty fridge or cupboard scare you away from going for a new creation! (My fridge is emptier than most people I know...) If it tastes bad, you try something different. You figure out what works and what doesn't work. If you're really not sure, start by making a small quantity. If you're not good at creating new things with food, download Pinterest or other sites that are full of healthy recipes to give you ideas.

 

Decide that your health comes first, and plan what you will buy with your small budget. You may have to eat out less often, but in the end the reward is being happier and prouder of yourself for taking care of your body the way you have been wanting to.
Eat healthy on a budget
These are some of the things I do to live my ideals of eating organic as well as healthy on a budget. What are some of the things that help you keep a balance?

 

These tips for eating healthy on a budget were compiled by PumpUp member @bodysoulspiritfitness, a teacher and movement artist with a passion for healthy living and adventure. Follow her blog here.