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How To Tell If A Diet Is Dangerous

How To Tell If A Diet Is Dangerous

I’m no skinny-minnie, but after years serial dieting, I found that I just couldn't join the diet train. I don’t have the self-control, and I don’t have the determination for it. Instead, I found ways of tricking myself into the habits I wanted to have. I also learned how to vet the diets that crossed my path. I believe that raw fruits and vegetables are healthy for you - if any diet involves cutting them out, it’s probably not a healthy one. 

Treat Yourself Vegan Porridge

Treat Yourself Vegan Porridge

Last month, I was OBSESSED with porridge. I basically had the very same vegan porridge for breakfast every day. Not every other day, but EVERY day. I'm trying to wean myself off of oats — even if it's just for a little while. But let's be honest: a (vegan) human being cannot stay away from porridge.  I will probably be back on the oat train very soon. I thought that it was only fitting to share my Treat Yourself Vegan Porridge recipe with you.  It sums up this past month perfectly— and I even got a few requests for it.

Satisfy Your Hunger: Vegan Pesto Zoodles and Papaya Fruit Salad

Satisfy Your Hunger: Vegan Pesto Zoodles and Papaya Fruit Salad

Eating healthy is all about finding what works for you. Learn from others, but always remember to listen to your body. Abundance is the key to a happy and healthy lifestyle. @rawincollege's papaya salad and vegan pesto zoodles will bring you joy, comfort, and satisfaction. The fruit salad is made with sweet and juicy papaya, crisp green grapes, and creamy banana slices. It's the perfect way to kick-start your morning with natural sugar and carbohydrates, giving you plenty of energy to tackle whatever is ahead of you.

This Peach Perfect Smoothie Is The Answer To Your Morning

This Peach Perfect Smoothie Is The Answer To Your Morning


Peaches always remind me of my childhood. My father loves them and always brought fresh peaches and nectarines after work. Then, we would all sit in our living room watching tv and eating those amazing peaches! Every time I see this fruit, I feel like I'm home.When I walked into the small fruit store next to my university (searching for mangoes and papayas) it drove me to buy some huge, juicy and sweet peaches. I just had to buy them. By the way - according to Traditional Chinese Medicine - peaches are helpful for relieving pain and (for our girls out there) menstrual pain. I tried to choose fruits that would boost the flavor of the peach: bananas, tangerines and dragon fruit. All of these ingredients have a mild taste and they worked perfectly for this peach perfect smoothie. This recipe pretty sweet, because why not? It is also really satisfying and fresh, though peaches are considered a "warm" fruit. It's perfect for cool summer nights and transitional weather. The cocoa nibs are my all time favorite, they give a crunch and slightly bitter taste to the peach perfect smoothie, which I love so much.

Peach Perfect Smoothie Recipe - The perfect healthy drink for transitional weather // The PumpUp Blog

Peach Perfect Smoothie


  • 1 peach
  • 1 banana
  • 1 tangerine
  • 1/2 dragonfruit
  • coconut water (as much as you like)
  • Cocoa nibs (to sprinkle on top)

Slice peach, banana, tangerine, and dragon fruit. Pour coconut water into your blender or food processor, followed by the fruit. Pulse, then blend until smooth. Fill one large glass with smoothie and top with cocoa nibs.


This Peach Perfect Smoothie was created by PumpUp member @learntobreathe

This is the one secret you need to travel healthy

This is the one secret you need to travel healthy

Screen-Shot-2015-06-25-at-3.03.28-PM.png Be prepared and bring snacks. This is my #1 tip for you if you're looking to travel healthy! Packing snacks for yourself ensures that you will be much less likely to give into unhealthy temptations. What's more, it will prevent you from spending money on overpriced airport and rest stop food.

The one secret to travelling healthy // rawincollege for the PumpUp Blog

Stone fruits like peaches and plums are easy to grab and go. Fresh berries can be packed away without much preparation. 

How to travel healthy

Cut up some veggies and fruit, put them in some plastic tupperware, take a few handfuls of nuts and dried fruit in a Ziploc, and you’re good to go!! ALWAYS hydrate while you are traveling—you will not only be pushing toxins out of your body, but you will also keep your immune system strong while you are surrounded by new environments and people.

The one secret to travelling healthy // rawincollege for the PumpUp Blog


It's pretty straightforward and do-able. If you fail to plan, prepare to fail :) // The PumpUp Blog

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

Gourmet Layered Chia Pudding

Gourmet Layered Chia Pudding

Confession: this was my first time trying chia pudding. I can't believe I've been missing out on this my entire life!  Nevertheless, I spruced the popular dessert up a bit and gave it a fancy touch. You can eat this awesome, gourmet layered chia pudding for breakfast or snack!

Layers make everything more fun (and pretty!).  Start from the bottom with the chia pudding, place mango nice cream in the middle and finish everything up with a garnish of blackberries and muesli.

Full of antioxidants, omega 3, fiber and protein, this gourmet layered chia pudding will keep you full and energized until your next meal. I was careful to make it 100% suitable for our vegan friends, but I also didn't add any extra sugar. It would have been unnecessary: the mangos make this healthy treat sweet enough!

 Gourmet layered chia pudding // the PumpUp Blog

Layered Chia pudding

  • 3 tablespoons chia seeds
  • 1/2 unsweetened almond milk
Mix together and place in fridge for at least an hour or overnight.

Mango nice cream

  • 1 frozen banana
  • 1/2 cup frozen mango

Blend together on food processor or blender until it reaches a creamy consistency.

Gourmet layered chia pudding with mango nice cream // A perfect dessert or sweet treat for the summer // Recipe from the PumpUp Blog
Top the chia mixture with the nice cream to create the layered chia pudding, then top everything blackberries (or any fruit you like!) and handful of muesli, nuts or seeds of your choice. Enjoy!
This recipe for gourmet layered chia pudding was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Where do raw vegans get their protein from?

Where do raw vegans get their protein from?


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.

Introducing the cutest way to eat your fruit this Easter : cookie cutter fruit

Introducing the cutest way to eat your fruit this Easter : cookie cutter fruit


We love a good cookie. If they're made healthier, that's even better. But sometimes we need to learn to put the cookie down (it isn't easy, trust).  If anybody ever told you that cookie cutters should only be used for cookies, they haven't tried it on their fruits. Not only are creatively-cut melons and apples a much more nutritious option to sweeten up your spring meals, they even look presentable enough to bring to a potluck. This idea from PumpUp member latinmarge is absolutely brilliant. Vibrant fruits and colourful shapes come into play as a festive and edible way to celebrate the advent of spring.

6 Pinterest-worthy cookie cutter fruit ideas

Fruit pops

cookie cutter fruit pops

These fruit pops from Bakers Royale will help keep you cool, whatever the weather.

Shamrock smoothie toppers

cookie cutter fruit kiwi had the brilliant idea of using cookie-cutter fruit to top it's refreshing green smoothie recipe, and it literally made our lives. We would consider ourselves lucky to have a sip.

Fruit kabobs

Meat and vegetables aren't the only types of food that shine in the kabob spotlight. Let Mint in the Middle's cookie cutter fruit gleam brightly in the skewer spotlight by serving them as delightful kabobs.

Fruit infused water

cookie cutter fruit infused water

Make your water sparkle with a little flavour and a lot of wonderful shapes. Fruit infused water is perfect for a healthy and refreshing fourth of July celebration.

Fruit bouquets

Nothing says spring like a great bouquet! If you or your significant other is prone to allergies, try making a cookie cutter fruit bouquet instead. Bonus? It's edible. 

Fruit cookies

cookie cutter fruit cookies


If you're gonna go through the trouble of purchasing great cookie cutters, might as well serve the fruits themselves as cookies.

Best fruit for cookie cutters

Look for denser varieties and avoid citrus, as pulp makes it very difficult for cookie cutter blades incise most citrus fruits in a precise shape.

  • Watermelons, and other melons - Cut the watermelon into large, flat, round slices. Remove peel, lay slice flat on a cutting board, and gently trim into desired shape
  • Kiwi - Peel kiwi and slice into discs of equal circumference. Use smaller cookie cutters with kiwis (because when in your life will you ever encounter a kiwi as big as a watermelon? Didn't think so).
  • Apples - Peel and slice apple into flat pieces. Rub each slice with lemon to avoid browning. Cut with smaller, star shaped cookie cutters

What are your favourite ideas for getting creative with your cookie cutters? Let us know by sharing about it with the PumpUp community!


Fun facts about kiwi


Love Yourself by nourishing yourself with kiwis! 2 kiwis (1 serving) have twice the vitamin C of an orange and roughly the same amount of potassium as a banana! What’s your favourite fruit? Share about it on the pumpupapp:

Fruit does NOT make you fat

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.


Finally putting the fruit controversy to rest, I am going to tell you why fruit is so beneficial for you and your body and why fruit does not make you fat!! After doing some research, I found a general consensus that people who eat more fruit on a daily basis have lower BMIs. Think about it this way—if you swap your regular morning muffin for an apple every day, you would save about 135,000 calories in one year alone! Isn’t that amazing?! Making small swaps like this will absolutely help you achieve your long-term goals. I am not saying to change your entire diet overnight—taking baby steps towards a healthier lifestyle will help you keep it up forever! It is all about quality and quantity on a raw vegan diet—fruit calories are packed with water, fiber, antioxidants, vitamins, and minerals. This means NO restriction!

Just to put things into perspective for you:


I included the image above to give you a visual understanding of why you never feel full after eating a donut that is high in calories– those calories are not nutrient dense! The calories in processed foods do not give your body what it needs to thrive and properly function throughout the day, therefore sending your brain messages that you need more—now it is up to you to give your body what it truly needs. The endless nutritious components of fruits and veggies allow you to consume as much as you desire while constantly feeding your cells with what they need to survive.


Fruits and veggies do not only benefit the inside of your body, but they also help you to flush out toxins, radiate from within, and give you the energy that you need to get through your busy day. The antioxidants in fruits, for example, even out skin pigmentation and improve circulation giving you that desired “natural glow.” Fruits and veggies also fight off free radicals that could lead to diseases such as skin and lung cancer. I could truly go on and on about the benefits of this lifestyle but for now just remember to start making small changes that could eventually overhaul your life and your health inside-out.

Check out more from Ashley at and find her on the pumpupapp @rawincollege!


Caramelized fruit crumble

Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @a.maria9, and check out her blog.

I adore Christmas. I adore carols, winter fun, snow, and especially all of the cookies that my mom and I used to make. I’m trying to incorporate more fruit into my baking and wanted to create something that tasted scrumptious and smelled as aromatic as a holiday dessert should. I’m pleased to share this cake recipe of caramelized fruits with a crispy crust. Needless to say, the result was amazing

Exact quantities aren’t specified here because it depends on how many fruits you plan on caramelizing. You should make enough “crust” to cover the fruit with a thin to medium layer. Use equal parts flour and oats, half the amount of sugar, and add a bit more butter (or earth balance if you are vegan). 


  • 125g (1/2 cup) butter (Can substitute with earth balance)
  • 125 (1/2 cup) sugar
  • Orange juice + zest from 1 orange 
  • Pears
  • Apples
  • Dates
  • Figs

For the crust:

  • 1/4- 1/2 cup Rolled oats 
  • 1/4- 1/2 cup Flour (Can substitute with almond flour or oat flour)
  • 1/4- 1/2 cup Brown sugar
  • 1/4- 1/2 cup Melted Butter  (Can substitute with earth balance)

1. Preheat oven to 180C/350F. Slice the pears, apples, the dates and the figs and set aside. If the dates and the figs are a bit hard, let them soak in water for a couple of minutes!

2. In a saucepan, let butter melt, then add the sugar. Add the orange juice and some orange zest. Wait until the butter is completely melted (you should stir with a wooden spoon slowly) and then add all the fruits. Stir slowly on occasion. Cook until all the fruits are nice and soft.

3. Take ceramic loaf pan, grease it with a little bit of butter and pour in fruit mixture. 

4. Take a bowl and add flour, oatmeal and brown sugar, and melted butter. 

5. Sprinkle “crust” over the fruit and bake for about 15-20 minutes

6. Let cool and enjoy!

Pineapple Smoothie

Back by popular demand, PumpUp member, vanski77 has a new smoothie video to share with the #PumpUpFam! Using his new ninja blender, he added one fresh mango, some strawberries, a banana, blueberries, and 85g vanilla protein to this nutrient-packed super #smoothie! Try out this delicious and refreshing drink and let us know how it tastes! 

Do you have a short vid you want us to share with the rest of the #PumpUpFam? Email and we’ll make it happen!


This pic is really embracing the fruits and that’s why we love it! Try reaching for the fruit instead of the candy when you have a sugar craving!