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How your mindset and your environment influence your health


How your mindset and your environment influence your health

This is a post by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

Maintaining a healthy lifestyle is very simple in theory but very difficult in practice for most people.You have to change your environment to match your goal—you have to make your environment work for you instead of against you. When you remove the unhealthy options from your environment, the wholesome, nutritious foods in your home become both Plan A and Plan B. The beauty of this solution is that it almost completely takes will power out of the equation— if the bad choices are not there you won’t eat them!! When you remove the barriers to your success, the road to success becomes a much smoother ride. To be successful, you have to minimize the difficult decisions being made. You have to identify your personal “trigger” foods and make a promise to yourself to not keep them in your house anymore. This is not to say that you will never have these foods again—of course you can! This strategy is for that moment in time when you crave those trigger foods and the decision is already made for you—the food is not in your environment so you will most likely not eat it!

Healthy eating should be the default, not the exception.

You should never feel hungry or deprived…this lifestyle is based off of pure abundance. If you give your body what it needs, it will heal itself—from headaches to chronic illness. One thing that truly blows me away is how much our food supply has changed over time. Our food supply has changed more in the past 50 years than it has in the past 10,000 years. As a result of our food supply, we are dealing with health issues that we never had to face before. The youth of today are suffering from celiac, auto immune diseases, other food sensitivities, digestive disturbances, and emotional issues that used to be a rarity amongst children. Food should be looked at as a way of life, not a habitual thing we consume throughout the day—that is the perspective that takes away the term ‘diet’ and creates the term ‘lifestyle.’ I completely understand that food is not just for our bodies— it’s for our mind and our emotions as well—it’s sitting around the table with our friends and family for hours enjoying each other’s company’s and the food we have come to love together. I believe that awareness is the first step towards changing anything. If you have the mindset to change your environment and the environment to fuel your success, you will never fail on your journey to becoming your best self.

Ashley Hampton (PumpUp: @rawincollege) 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

Shakshuka : Baked Eggs with Tomato and Chili


Tomato Eggs with Chili

Makes 4 servings

  • 6 tomatoes
  • 1 onion
  • 1 garlic clove
  • 1 red chili
  • 1 red bell pepper
  • olive oil
  • salt & pepper
  • 4 eggs
  1. Preheat the oven to 160°C (about 320F). Scald the tomatoes for 30 seconds with hot water so that they can be peeled, pitted and cut into small pieces.
  2. Peel and dice garlic and onion. Clean chili and bell pepper, remove pits and dice them as well.
  3. Heat some olive oil in a pan. Roast onions then add bell pepper, chili, garlic and tomatoes and let everything cook for about 12 minutes until the mixture’s consistency gets thicker. Season with salt and pepper.
  4. Put tomato mixture into ramekins. With a spoon press down the middle of the tomato mixture in order to create a hole. Fill the hole with the egg.  
  5. Put everything in the oven and monitor it until the egg whites  are set and are not clear anymore.
This is a post by PumpUp member @kieferjasmin. Follow her on YouTube: Jasmin Kiefer and on Instagram @jasmin1693.

Simple and Healthy Snack Ideas to Satisfy Your Cravings


These simple and healthy snack ideas are from PumpUp’s @jess47711. 

Sautéed Spinach

All cooked in a pan (no certain quantities, put in as many as you want)

  • Spinach
  • Tomato
  • Onion
  • Rosemary, oregano, pepper, garlic
  • Dollop of either lite cream or a gluten free/dairy free cream/yoghurt you may be able to find
  • Finish with feta/tasty cheese crumbled on top



  • Muesli and porridge (try find a porridge/muesli you love, I’ve found 2 that are gluten free and are just delicious!)
  • Almond milk (or whatever milk you prefer)
  • Fruit of choice
  • Sultanas
  • Honey
  • Nutmeg and cinnamon


Microwave porridge and almond milk for one minute, to taste according to how moist you like your porridge. Add fruit (I love bananas, strawberries, and blueberries!). Stir in honey, nutmeg, cinnamon, and sultanas. Finish off with a cup of HOT water. 


Eggplant Chips

  • 1 eggplant
  • Pinch of rosemary
  • Pinch of oregano
  • Pinch of pepper
  • Gluten/dairy free garlic dip
  • Lemon zest

Preheat oven to 400C. Cut half an eggplant into long strips and sprinkle rosemary, oregano, and pepper. Roast in the over for 30 minutes to make crispy and crunchy. Enjoy with gluten free garlic dip and lemon zest. 


Mashed Avocado

  • 1 avocado (mashed)
  • cherry tomatoes, sliced
  • pepper and thyme
  • feta
  • olive oil

Toss avocado and cherry tomatoes together, sprinkle pepper and thyme, crumble feta on top, and drizzle with olive oil.


Spelt Sourdough with Olive Oil

  • spelt seed bread/gluten free bread
  • olive oil
  • pepper, oregano, garlic, feta

Perfect for parties. Cut spelt seed bread in thick slices. Pour olive oil on a plate and add in pepper, oregano, chopped garlic, and feta.

About Jess

 I’m 20 years old (Australian) and used to be an elite swimmer. Now I’m getting my fitness back/health back and the hardest thing has been making sure I’m “full” and don’t snack too much on junk food. This is a huge issue while simultaneously studying at university since there aren’t many healthy options.

In saying that, most of the recipes and food I eat are extremely healthy and FILLING. The worst thing you can do is switch to a healthier lifestyle and start eating foods that leave you “empty” inside, dissatisfied or even when ingredients for food preparation are expensive and sometimes hard to find (chia seeds,acai etc.). I think that’s when people get discouraged because food is such a huge part of our daily lives!

Follow Jess on PumpUp @jess47711

Eggless apple cake


Eggless Apple Cake

Who says it’s impossible to make a delicious homemade cake without eggs? 
Follow this recipe and you won’t regret it.


3 Apples 
1 cup of milk 
1 cup of sunflower seed oil or 70/80 g of melted butter
180g (1 1/2 cups) flour
180g (3/4 cups + 2 tbsp) sugar (you can lessen the sugar)
16 g (2 tbsp) baking powder
Optional: add a small glass of orange liqueur.
Sieve the flour with the baking powder into a bowl and add the sugar.
Put into the bowl the milk and then the oil (or the butter), always blending and add the liqueur if you want to.
Now cut one apple and an half into small pieces and put them into the bowl.
Line a cake tin with some baking paper and put all the dough into the cake tin.
Cut the other apple and an half into slices and put them on the top of the cake, covering the cake.
Put the cake into the oven at 180 degrees for about 45/50 minutes. When the cake is cool, dust it with a bit of powdered sugar (optional).
Bon appétit
This is a recipe by PumpUp member Claudia Z. 

About Claudia

I’m a nineteen year old girl who lives in Italy. I love cooking meals  that are at least as healthy as possible. I love fashion and music and of course cinema (currently obsessed with Ansel Elgort) 
Follow Claudia on Instagram @claudiazamboni and on PumpUp @lovelystrawberry

5 Gluten-Free Recipes You Need In Your Life

We are gleeful to share these gluten-free recipes from our luminous member Jen! She says, “Through proper nutrition and staying active I have given myself the one thing I never thought I could: happiness.” Read all about scrumptious meals like her sweet cod and pineapple slaw below! If you recreate them,  use the hashtag #MindFulMeals and tag her on PumpUp (@jenac) or Instagram (@jenxx4)!

Read more about Jen below!


My name is Jen, I’m 22 years old and live in Canada. My Mum and brother have always lived quite a healthy lifestyle, but it wasn’t until mid-April of 2014 that I started my journey of health as well. Before then, I always looked at food as the enemy. I constantly ate to make up for feeling bad about my physical appearance. It was all downhill until I reached 190lbs.The day I found that out I remember taking a long look in the mirror and telling myself "If you don’t like it, change it. Don’t hide it, don’t fake it, and don’t make excuses for it. Change it." I started to exercise consistently, and I ate healthier too. I cut out the candy and eventually started a wheat free diet. 

My journey is focused around building a better me, while being wheat free. Not just the physical, but the mental as well.  Through proper nutrition and staying active I have given myself the one thing I never thought I could, happiness.

Almost all of my creations are Gluten Free!!

Please feel free to recreate anything you see here, and don’t forget to hashtag #MindfulMeals and tag @jenxx4 on Instagram so I can see your healthy choices!


Tuna Filled Cucumber Cups


  • 1 thick cucumber (the thicker the bigger the cup)
  • 5 Cherry Tomatoes (finely sliced)
  • 1/3 cup of chopped orange/yellow peppers (combined)
  • 1 slice of purple onion
  • 1 ½ tablespoons of Hellmann’s mayonnaise
  • ½ can of chunk light tuna (you may use any tuna of your choice, 60g – 70g)


Cucumber Cups

  1. Take your cucumber and cut off the ends, each end that you cut off should be about 2inches long. You won’t need the middle portion for this meal so you can put it away.
  2. Take a spoon and scoop out the cucumber insides so that you’re left with cucumber cups.
  3. Cut off a tiny slice on the bottom just to ensure that the cups will stand. (do not take off a lot as the tuna might run through the bottom of the cup)


  1. Combine tomatoes, orange/yellow peppers, purple onion, mayonnaise, and tuna into a bowl.
  2. Spoon bowled ingredients into cucumber cups.
  3. Garnish cups as you like, and add fruit and veggies on the side to complete the meal.



Shrimp n Squash


Spaghetti Squash

  • ½ of a spaghetti squash
  • Olive oil
  • Seasoning (I used garlic powder, ginger, cumin, sea salt, and hot pepper flakes)


  • 300g package of shrimp (how much you decide to use will depend on the number of servings. I used the full package which gave me about 4 servings)
  • 1 medium tomato (chopped)
  • ¼ of an onion (finely chopped)
  • 1 tablespoon of basil (finely chopped)
  • Olive oil
  • Seasoning (I used garlic powder, sea salt, and hot pepper flakes)
  • 1 cup of spinach


Spaghetti Squash

  1. Take ½ of the spaghetti squash and scoop out the seeds
  2. Drizzle or spray lightly with olive oil
  3. Season to taste. (garlic powder, ginger, cumin, sea salt, and hot pepper flakes)
  4. Put in oven and bake for 30-40 minutes at 400F
  5. Put aside and let cool.


  1. Drizzle olive oil in a pan that is on medium heat.
  2. Add chopped tomatoes, onions, ad fresh basil.
  3. Season to taste. (garlic powder, sea salt, and hot pepper flakes)
  4. Add shrimp and allow to cook for about 4-5 minutes with some stirring. (you should be able to tell when its nearly done as the colour will change slightly)
  5. When you think the shrimp is done add spinach.
  6. Let spinach cook for about 30sec – 1 min then turn off stove.
  7. Use fork to peel away at cooled spaghetti squash (should look like noodles).

Put some spaghetti squash on a plate and share out your shrimp on top of it. Enjoy!


Salmon Topped Crackers


  • Brown rice crackers
  • Cream cheese of your choice
  • Packaged smoked salmon
  • Black pepper
  • Cherry tomatoes 


  1. Take a few brown rice crackers and lightly spread cream cheese on it.
  2. Take packaged smoked salmon and place a small slice on top
  3. Top each cracker with a cherry tomato that has been cut in half.
  4. Sprinkle some black pepper over top of the crackers.



Sweet Cod + Pineapple Slaw



  • 4oz filet of cod
  • 1 cup of spinach
  • Seasoning (sea salt, pepper, roasted garlic) 

Sweet Potato Mash

  • 3 medium, peeled sweet potatoes
  • ¼ almond milk
  • 1 tablespoon of butter
  • Seasoning

Pineapple Slaw

  • 1 cup of chopped pineapple
  • ¼ cup of finely chopped red + orange peppers
  • ½ cup of rinsed black beans (from a can)
  • 1/8 cup of finely chopped purple onion
  • Chopped cilantro and chives to taste


Sweet Potato Mash

  1. Dice sweet potatoes into 1inch cubes
  2. Boil until tender
  3. Drain hot water
  4. Add almond milk and butter to pot with sweet potatoes
  5. Add seasoning
  6. Mash until mixture is smooth 

Pineapple Slaw

  1. Add pineapple, peppers, onion, black beans, chives, and cilantro to bowl and stir.


  1. Heat fry pan with 1 tablespoon of olive oil (pan should be on medium heat)
  2. Season fish filet to taste
  3. Pan fry 3-4 minutes on each side
  4. Add spinach to pan and sauté for 1-2 minutes

Combine Sweet Potato Mash, Pineapple Slaw and Cod on a plate and Enjoy! 


The simple meal we love the most is avocado toast! PumpUp member kristin_online gives this healthy classic a little caprese twist by adding sliced tomatoes, basil, and sunflower seeds.

YUM! We love to ramp this meal/snack up a notch by adding toppings like smoked salmon or chilli flakes. How do you prepare avocado toast? Let us know in the comments below! 

Scrumptious September Recipes

healthy recipes

Simple, beautiful meals are within your reach. 

PumpUp’s resident recipe maven Jordan C. shares delectable and healthy recipes that will awaken your inspiration for meal preparation.  From her Key Lime Pie Soaked Oats to  her Peanut Sauce Chicken Veggie Wraps , Jordan effortlessly gives nutritious food a novel twist.  Learn how to prepare her Scrumptious September Recipes below.  
key lime pie soaked oats

Key Lime Pie Soaked Oats
- 1/2 cup old fashioned rolled oats
- 1/4 cup plain greek yogurt 
- 1/4 cup soy milk
- 1 small lime’s juice 
- 1 tbsp ground flaxseed
- 1/2 tbsp chia seeds
- 1 tsp honey 
- 1 pinch of salt 
1.) Combine all ingredients in a small bowl or mason jar and cover
2.) Soak overnight in refrigerator 
3.) Decorate with favourite toppings like almonds, shredded coconut, and a raspberry  
peanut butter banana soaked oats

Peanut Butter Banana Soaked Oats
- 1/2 cup old fashioned rolled oats
- 1/2 cup soy milk
- 1 tbsp organic peanut butter
- 1 tbsp ground flaxseed
- 1/2 tbsp chia seeds
- 1 tsp honey 
- 1 banana 
1.) Combine all ingredients (except banana) in a small bowl or mason jar and cover
2.) Soak overnight in refrigerator 
3.) Decorate with sliced banana, and more chia seeds 
peanut sauce chicken veggie wraps

peanut sauce chicken veggie wraps

Peanut Sauce Chicken Veggie Wraps 
Recipe for best peanut sauce ever (here)
- Butter Lettuce 
- Cucumber
- Red Bell Pepper
- Shredded Carrot
- Mandarin Oranges
- Sliced Almonds
- Grilled Chicken 
- Spinach 
- Tomato
- Make your peanut sauce 
- Grill or sauté your chicken 
- Chop Veggies to bite size 
- Add a little of each ingredient to butter lettuce, drizzle peanut sauce on top and enjoy!
- *You can also put these veggies over favorite greens for an incredible salad! Use the peanut sauce for dressing :)
simple strawberry salad
Super Simple Strawberry Salad
- Spinach 
- Strawberries
- Almond Slices
- Coconut Chips 
Directions: 4 simple ingredients make a lovely and refreshing salad. It does not even need salad dressing in my opinion! Add desired amount of each ingredient over fresh spinach, toss, and enjoy the sweet and salty flavors. 
sauteed veggies and nectarine over grilled polenta

Sauteed Veggies and Nectarine over Grilled Polenta 
Recipe and directions for Polenta here
- *You can also buy pre-made polenta: Trader Joe’s has a great one!
- *You can substitute polenta for good ol’ plain steamed corn 
- 1/2 cup steamed broccoli 
- 1/2 nectarine 
- 1/2 green bell pepper
- 1/2 red bell pepper 
- Olive oil 
- Pinch of salt 
1.) Refrigerate your polenta in a flat container so that the polenta is about 1.5 inches thick
2.) Cut polenta into squares and grill polenta for a few minutes (just to heat and get the nice grill marks). (You can also heat polenta on a sauce pan, microwave it or use freshly-made polenta.)
3.) Steam broccoli (I put broccoli in a small bowl with a little water, cover the bowl, and microwave for about 30 seconds). 
4.) Dice peppers 
5.) Saute peppers and broccoli in olive oil adding a pinch of salt 
6.) Thinly slice nectarine
7.) Place veggies and sliced nectarine on top of desired amount of polenta
jordan c
About Jordan 

I am a 21 year old college student who is trying to live healthy in every way possible. I am just starting my journey and I am very excited. I love making my meals fun, yummy, simple, and beautiful. I upload many meals and workouts to PumpUp to stay motivated and inspire others.  

Follow me on PumpUp: jjordan and try these yummy recipes. If you recreate anything, tag me: I would love to see your creations. Thank you so much for reading and enjoy :) 

Cooking with Cassandra: Back to School Edition

cooking with cassandra pumpup

This week’s Foodie Friday kicks off another series of community recipe posts!

Forget the instant noodles! Can college cooking be simple AND healthy? Our vibrant member @losingitwithcassandra shows us how to do college cuisine right. From protein pancakes with vanilla sauce to refreshing green smoothies, Cassandra gives us recipes that are palatable, packed with nutrients, and easy to prepare.  Read below to learn more about Cassandra!

veggie avocado omelette

1. Veggie Omelet with garlic, spinach, bell peppers, and avocado


4 eggs (I like 3 of them to only be egg-whites)

1 clove of garlic (finely chopped)

1/4 of a red, yellow, and orange bell pepper. (chopped)

A handful of spinach

Half of an avocado

1 teaspoon of Olive Oil 

Salt-less seasoning (I love Mrs.Dash Garlic and Herb)

Black pepper



1.  In a skillet, add olive oil on medium heat. 

2.  Once the skillet is heated up, add in the garlic . Once it browns, add in your spinach and chopped bell-pepper.

3. Then add your salt-less seasoning and a dash of pepper and salt. Once it is cooked, put the veggies to the side.

4. Now it’s time for the eggs. I find it helpful to cook the veggies separately to create a perfect looking omelet. In a separate bowl add in 1 egg and 3 of the egg whites. Then add a dash of salt and pepper. This is optional but i like adding a little bit of almond milk to the eggs to make them fluffy. Whisk until mixed. 

5. In a separate pan add non-stick cooking spray on medium heat.

6. Once the pan is heated, add in the egg mixture. Once it starts to brown on the bottom carefully flip it over like a pancake using a spatula.

7. Then, get the veggies, place them on top, and flip your omelet half way.

8. Finally add avocado slices on top.

refreshing green smoothie

2.  Refreshing Green Smoothie


A handful of Kale

A handful of Spinach

A handful of Pineapple Chunks

A handful of Raspberries

1/2 a banana

1/2 of a lime (juice)

1 packet of stevia

Ice cubes and water


In a blender add the kale, spinach, pineapple, raspberries, and banana. I like to add in more pineapple for a sweeter taste. Add in the juice of half a lime, stevia, ice, and water. Mix until everything is blended up. 


whole grain roasted bell pepper turkey sandwich

3. Whole grain roasted bell pepper turkey sandwich


Olive Oil

2 slicesof whole wheat bread

A handful of spinach

Salt-less seasoning (I love Mrs. Dash Garlic and Herb)



1 garlic clove

1-2 Turkey Slices

1/4 of ared, yellow, and orange bell pepper

Half of an avocado(For Spread)


1. In a skillet add olive oil on medium heat.

2. Once the skillet is heated up add the garlic and sauté until golden.

3. Then add your spinach and bell peppers.

4. Add a pinch of pepper, salt, and seasoning and sauté until soft.

5. Toast some bread and add avocado for spread. This is optional but i like using an avocado rather than mayo.

6. Then add your turkey slices and veggies on top.


4. Mixed Berries with white chocolate chips (Super Simple!)




(Any kind of berry you would like)

1 tbsp White chocolate chips


1. Mix all of the berries and white chocolate chips in a bowl.

Perfect Combo. 


protein pancakes with vanilla sauce

Protein Pancakes with Vanilla Sauce



  • 1 Scoop Vanilla Protein Powder
  • 1/2 Cup Oats 
  • 1 teaspoon of Baking Powder
  • 1 egg white
  • 1 Tablespoon of almond milk (or milk of your choice)
  • 1/4 Cup of plain Greek yogurt


  • Vanilla Greek Yogurt of your choice
  • 1 packet of stevia 


  • Raspberries( Or fruit of your choice)
  • Granola of your choice


1. Mix oats, protein powder, and baking powder in a blender until they get a flour consistency. 

2. Then add your egg-white, almond milk (or milk of choice) and Greek yogurt in with the dry ingredients and mix until the batter thickens and everything is mixed very well.

3. In a pan add non-stick cooking spray over medium heat.

4. Once the pan is heated you can slowly pour out the batter onto the pan.

5. Cooking time will vary so you want to make sure it is brown on the bottom before you flip it. This usually takes me 1-2 minutes


6. Mix your stevia packet with the vanilla Greek yogurt and add this on top of your pancakes.

7. Top with granola and raspberries or fruit of your choice


About Cassandra


Cassandra is a 20 year old college student from California who takes pride in creating simple and healthy meals. She began her health and wellness journey in the summer of 2008 when she joined her high school’s cross-country team. “Since then running has been in my life. I absolutely love it," gushes Cassandra. "I hope to run a half-marathon soon which is really exciting. Along with running I enjoy hiking and weight training!”

Cassandra gives PumpUp excellent tips about maintaining a healthy and active lifestyle while dealing with the pressures of school. “In my first two years of college, I struggled with eating healthy and exercising. I am now going on my third year at my university and I can honestly  say I feel confident, ” Cassandra confides. “Once you find that balance, great things can happen.”

Her motto? “You are capable of much more than you owe yourself credit to. Keep going, stay strong, and prove them wrong." Well said, Cassandra!

Follow Cassandra on PumpUp and on Tumblr @losingitwithcassandra

We are mad for MANGOS on Tasty Tuesday! They’re an excellent source of vitamin A & C and have compounds that can lower cholesterol & boost immunity. What’s more, they have TONS of fibre to improve digestion and are rich in carotenes, which are known to protect the body from certain types of cancer.  

Thanks PumpUp member oonaemilia for the photo! What are your favourite mango recipes? We’ll feature them on #foodiefriday this week! Leave your recipes in the comments below or email alessandra[@]!


t’s that time of the week again, #FoodieFriday, where you get to share your awesome looking and tasting meals with us and the rest of the#PumpUpFam. This photo is from rosaliebasman, and it’s a pretty great looking smoothie bowl.


Lemons are a great splash of flavour on your meals. Instead of putting salt on chicken or fish try squirting some lemon juice for a much healthier alternative! Another little secret about lemons is smelling them can help curb your hunger! Not to mention lemons help fight acne, anxiety, fights fatigue, aids digestion and weight loss, and balances your body’s ph levels. So you can you agree with us now? Lemons rock.


Now I know what you’re thinking! These pancakes look too darn delicious to be healthy, and now you’re mad at us for making you crave them! Not to worry! These pancakes are 100% nutritious and dee-licious! That is why they are our #FoodieFriday right from Kate. Want the recipe? You got it!


  • ½ cup of rolled oats
  • ½ tsp. baking powder
  • ½ tsp. cinnamon
  • ½ medium banana
  • 2 egg whites (1/3 cup)
  • ¼ cup Greek Yogurt
  • 2 tbsp. Almond milk
  • a few drops of vanilla extract


  • Mix all together – in a blender.
  • Cook in pan on medium heat.
  • Flip when the bubbles start to pop.
  • Top with honey greek yogurt or maple syrup. Add the raspberries or sprinkles – whatever you prefer!

Yogurt Smoothie


This yogurt smoothie looks tasty right? Well, you might want to rethink it if it was made from no-fat or low-fat ingredients. Although this may sound like the healthy alternative, it is really just a disguise for what else is in these products. A lot of the time when you take the fat out of the product it loses a lot of flavour, and to make up for this, food manufacturers add a ton of extra sugar or salt! So make sure you are checking the labels of these sneaky no/low-fat foods!