What better way to stay hydrated than with a watermelon smoothie? Just 3 ingredients - no fuss required.
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What better way to stay hydrated than with a watermelon smoothie? Just 3 ingredients - no fuss required.
Easy to assemble and perfect for packing, these dark chocolate peanut butter protein balls will satisfy your hunger in a major way.
There’s nothing like a home-cooked meal… that is, until you look at the lengthy recipe and realize that it’s not quite what it seemed. These recipe makeovers will do the trick.
If you're a fan of matcha everything, you'll love making this matcha latte bowl + 3 other healthy and easy treats for spring and summer.
Overcoming a cold? Try this berry bee pollen smoothie! It will give your immune system the boost that it needs to fend off seasonal sicknesses.
Sure, you could eat nutella by the tablespoon. But what good would that do for you? Try your hand at making homemade nutella instead. You'll know exactly what you're putting into your body and if you have all of the ingredients handy, you'll be able to whip it up in a cinch. Making homemade nutella isn't rocket science. You'll need a great food processor and a few other ingredients to make everything smooth and creamy.
In a food processor, pulse the hazelnuts until a paste forms. I like a rougher texture to my homemade nutella, so I left chunkier hazelnuts remain in my mixture.
Add the sugar, the cocoa powder, the salt, vanilla extract and the oil and blend again for a few seconds.
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.
One of my favorite healthy watermelon recipes for summer. It's refreshing and great for you!
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!
Slightly sour, chewy, and reminiscent of candy. These watermelon gummies are a tasty treat!
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.
This smoothie is pretty and pink. It's one of the most healthy watermelon recipes for summer, in drink form.
Add all ingredients to your blender and blend until smooth.
Not everything is about watermelons! These cacao muffins are rich, moist, and delicious.
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.
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.
Almost two years ago, I decided to become a vegetarian (lacto-ovo to be exact.) This decision was a long time coming for me… I had wanted to officially call myself a vegetarian for many years preceeding this diet change in the beginning of 2013. Since I was still growing and my parents did not know much about the vegetarian lifestyle, they thought it was best for me to wait until I was truly “done” growing so I could have what they considered to be “proper nutrition” (consisting of various animal products such as chicken breast, fish, seafood, and rarely red meat.)
After lots of research and watching various documentaries, I was done growing and ready to become a vegetarian—for health, ethical, and personal reasons. If you want to change anything in your life, you need to have support along the way. Once I decided to make this lifestyle change, my family and friends were extremely encouraging and that made the transition even more exciting for me. I was looking forward to beginning a new journey of achieving my optimum health and becoming my best ‘self.’
Now fast forward to about 6 months ago when I came upon the raw foods lifestyle. I have always been extremely interested in nutrition, so I would naturally research the newest “fad diets” and I always wanted to be up to date with the health and wellness world. Given the endless resources on the internet, there is almost too much information for an individual to process if they are looking for a easy solution to get healthy. I do not believe in restriction, counting calories, or living to eat…
Food should be a source of nutrition, happiness, and it should create a healthy relationship within yourself and the people around you.
So there I was, searching the internet, when I found FullyRaw Kristina—an incredibly inspiring young woman who adopted the raw foods lifestyle 8 years ago. I have never felt more connected to my body and what I put in it than I do now…This raw vegan lifestyle has affected me in all aspects of my life. Not only has my perspective changed on how to nourish myself, but it has influenced the people around me and the relationships I share with them in ways I could have never imagined. That's how I became a raw vegan.
The power of food and the power of raw veganism is truly incredible.
Why am I here?…Well, I am here because I cannot keep this lifestyle to myself. It has affected me so positively that it would be a crime not to put it out there and continue to share it with the world. I know that I am not going to convert everyone into a raw vegan, but I want to share my experiences and my lifestyle with you—even if it means you just have one extra banana every day—it makes a difference.
This post was updated on July 10, 2015.
Forget about golden fleeces and silver spoons. Health is your greatest wealth. Lay off the negative self-talk and view your health in a positive light. Rather than discouraging yourself for every bad choice you make, encourage all of the healthy choices that you do make. Slowly turn your wishes into habits. Here are some positive quotes about healthy eating to help you view your lifestyle change as anything but a burden.
Let your choices be guided by the direction that you want to go for yourself - Photo courtesy of PumpUp member mad_line.
Make an investment in your health. - Photo courtesy of PumpUp member _lis.
Make healthy decisions for yourself and inspire others to follow suit. - Photo courtesy of PumpUp member sydonat.
Be good to yourself. Strive for progress, not perfection. - Photo courtesy of PumpUp member tempted.
Reward yourself for healthy choices. Don't punish yourself for 'bad' decisions. Photo courtesy of Musilmah
Don't waste food. Let it nourish you. Photo via HavensKitchen.
Food choices are so powerful. Photo courtesy of Herbal Academy of NE.
Habit is what keeps you going. Photo via Nutrifitblr.
You don't need a triathlete to save your life. Photo via Total Beauty.
Eat well, be healthy. Photo via The Berry.
Fill most of your plate with veggies. - Photo via Etsy.
Make your eating habits a lifestyle change. Diets are temporary. - Photo via Etsy.
Loved these positive quotes about healthy eating? Let us know which ones spoke to you the most in the comments below! Which mantras help you to make positive choices?
Prep in the name of love. We mean it. Frozen smoothie packs will change your life. When you need to rush out the door faster than you can sing the entire length of Celine Dion's My Heart Will Go On, these smoothie packs will be a lifesaver. The last thing you want to do in the morning is to chop and peel oddly-shaped citrus fruits while you're half asleep. That's a health hazard. Reserve one day for smoothie prep: you'll have delicious and nutritious drinks for the rest of the week.
Make sure that you mostly freeze produce in these bags. You'll be adding liquid, powders, nuts, and nut butters on the day that you decide to make the smoothies.
Smoothie packs can be assembled in bulk. Think about the smoothies that you usually make on a weekly basis, portion out the produce ingredients, and label your bags or containers with whatever needs to be added to the smoothie afterward. Here are some great ideas for your smoothie inspiration.
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):
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.
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!
Brace yourselves: barbecue season is upon us. This summer, be prepared to light up your grill like nobody else. We put together a handy guide to help you find the best healthy recipes for BBQ season. No more scrolling (and scrolling) through Pinterest, Tumblr, and Food Gawker. No more scrambling for potluck ideas on a whim. Our ultimate guide has you covered, regardless of what tickles your fancy. Marvellous Mains
These healthy recipes for BBQ season can't be beat. This is our ultimate guide of tried and true creations that are celebrated and beloved by wellness aficionados all over the globe.
Grilled Pork Blueberry Grilled Pork Tenderloin
Grilled Chicken Grilled Honey Balsamic Chicken
See the sheen on that glaze? It means something wonderful. This grilled chicken recipe uses honey, rather than the straight-up brown sugar that most recipes call for. There's tons of lycopene in this glaze thanks to the ketchup, but be sure to use a homemade version if possible (here's our favorite sugar free recipe). The chicken will be tender and juicy, never bland. Get the recipe.
Grilled Beef Brazilian Grilled Flank Steak
Grilled veggies Fuss-free Cauliflower Steaks
These are the answer to your vegetarian barbeque dreams. Cauliflower is thick and hearty enough to withstand a bit of grilling and roasting with pantry staples: salt, pepper, olive oil, and chili pepper. Get the recipe.
Best Sweet Potato Burger
Easy-peasy Mixed Bean Salad
Best Skewers Alton Brown's Grilled Brussels Sprouts
Hey guys! If you missed me making a few healthy dips and recipes on the PumpupHQ Snapchat on Friday last week, here are the recipes that I made! They are perfect for BBQ season and super healthy, so you don’t have to feel guilty about indulging in some yummy snacks! You guys already know my breakfast recipe, the Scrambled Tofu, because I’ve already blogged about it here on PumpUp, and on my own blog!
As for the other recipes, I filmed myself making traditional Greek Tzaziki and a Black bean and corn dip.
This is my all-time favourite dip to make, because it’s so easy to make, and so delicious! It’s creamy, full of garlic, and it’s perfect for those hot summer days where you just want to cool off with a light snack.
To make it, you will need
To start, grab a bowl, a strainer/sieve, and a bunch of paper towels/paper coffee filters/cheese cloth (if you own one).
Line you’re your strainer/sieve with the paper towels or coffee filters, you’ll want about 4 to 5 layers so the yogurt doesn’t rip through. Place the whole yogurt container in it, and pop that into the fridge for 2 hours, or if you’ve really got time, overnight. This will strain out most of the water from your yogurt, leaving you with really creamy yogurt “cheese”. I was in a hurry this weekend so I just let it strain for 2h, but you can leave it for as long as you want.
Next, do the same with your cucumber! Cut your cucumber length-wise, scoop out all the seeds, then grate it finely with a cheese grater. Place all of the grated cucumber in a sieve lined with paper towels, or to save space, wrap your cucumber in paper towels, place it in a bowl, and put a something heavy over it to press the water out. Kind of like what you do with tofu.
Once the water has been extracted from both yogurt and cucumber, place them together in a large bowl. Chop up your garlic finely, and then stir it in with your lemon juice, salt and pepper. Mix until everything is combined!
This is another crowd pleaser, great for nacho night too!
You will need
In a large mixing bowl, mash your black beans with a potato masher, until they are pretty creamy. You can also do this in a food processor to save time, but I find that with a potato masher, it saves you dishes.
Once the beans are smooshed, mix in your hot sauce, olive oil, lemon juice, chopped coriander and your cumin. Stir until everything is combined. Mix in your corn kernels and salt and pepper, and there you have it!
I also had a mixed bean salad I wanted to show you guys, but didn’t get the chance, so here it is now! It's one of my favourite salad recipes for BBQ season because it has a relatively neutral flavour and you can dress it up very easily with a few pantry staples!
For this bean salad you will need
In a large pan on medium heat, sauté your zucchini, bell peppers and green beans until they are slightly grilled.
Transfer them into a big serving dish when done. Add in all the other ingredients.
Rinse and strain your beans and add them to the veggie mix. Drizzle the olive oil, balsamic vinegar, and sprinkle the herbs. Toss and it's ready to serve!
We've done another variation of this salad, but instead of using fresh rosemary, we went with parsley, which gives it a completely different but tastes just as amazing!
For the biscuits
For the filling
These reinvented vegan oreo biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s vegan oreo biscuits in the comments below!
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.
“Your body’s size is built in the kitchen, your shape is built in the gym.” Maybe you’ve heard this saying before? There’s a lot of truth in it.
Exercise is a fantastic way to sculpt your body and improve many aspects of your health, but when it comes to dropping a few extra pounds, cleaning up your diet is the place to start.
But who really wants to go on a diet? Nobody.
If giving up your favorite foods and nibbling on carrot sticks doesn’t sound that appealing, know that there is still hope. Here are 4 ways you can drastically clean up your diet to help you start working on that leaner body.
Photo via PumpUp
Exercise? Aren’t we talking about healthy eating? Daily exercise actually has a huge impact on the foods you will naturally choose to eat.
A new study found that “exercise influences central brain responses [and] positively affects food choices that reinforce health and weight management.”
When you get your body moving you create subconscious signals in your brain that will drive you to search out healthier foods to eat. Instead of battling food cravings and relying on willpower to make healthy choices, you will actually desire healthier foods!
Photo via Tumblr
Not drinking enough water can slow down your metabolism and can create “fake” food cravings. Dehydration can be easily misinterpreted as hunger, which leads to increased snacking, often on foods you’d likely prefer to avoid.
On the other hand, drinking extra water before meal times has been shown to decrease calorie consumption by 13% - That’s a big reduction and requires no effort to consciously eat less food.
The general rule of thumb for proper hydration goes like this: Women need to drink at least 8 glasses of water per day (plus more if you’re exercising), while men need to start with 10 glasses.
Drink up and you’ll be teaching your body to crave (and eat) less food.
Photo via Tumblr
Drinking water is a major plus when it comes to improving your diet. But, drinking any sweetened drinks is an even bigger negative.
The average person drinks 400 calories each day – That’s 20% of their total daily calorie needs! What’s worse, these calories are easy to overlook because they don’t satiate hunger the way solid food does.
The net result of drinking high-calorie drinks is a diet full of sugar and one that doesn’t ever feel satisfying. Instead, clean up your diet by cutting out the sugary drinks and replace your fluids by drinking more water.
Photo via Tumblr
Imagine coming home on a completely empty stomach. What are you going to eat? If you’re like most people, you'll grab whatever food is ready to be stuffed into your mouth.
Convenience is a huge factor that influences food decisions, so make it convenient to eat healthier options.
This requires a little planning. Instead of making one meal at a time (which can leave your fridge lacking any ready-to-eat options), try preparing one or two healthy meals in bulk each week.
You don't have to cut out all the foods you love when you clean up your diet. Practice these simple healthy-eating principles and your diet will clean up without much effort from you at all.
Cover photo courtesy of PumpUp member @meeeko. Pinterest graphic photos via PumpUp members routine_sportive, herr_nutrition, itsmiraz, and barbaraptowers.
About the Author
Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” by CanFitPro. You can find more of his healthy-living resources at makeyourbodywork.com.
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.