Viewing entries tagged
healthy

Sip on This Berry Bee Pollen Smoothie

Sip on This Berry Bee Pollen Smoothie

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. 

4 Low-Cost Healthy Breakfast Recipes

4 Low-Cost Healthy Breakfast Recipes

Morning meals don't have to be expensive. If you're trying to clean up your diet in an appetizing way, these low-cost healthy breakfast recipes will keep you satisfied and satiated.

Featured:

  • French toast
  • Banana oatmeal pancakes
  • Eggs and toast +their favorite friend
  • Oatmeal

12 Adorable Food-Themed Valentine's Cards

12 Adorable Food-Themed Valentine's Cards

Give the free gift of food-themed Valentine's Cards to a special person this year.  We've put together twelve illustrations that will help you express your true ~feelings~ — whether you're celebrating Valentine's day, Pal-entine's day, Gal-entine's day, or all of the above.

My Journey To A Healthy Pregnancy

My Journey To A Healthy Pregnancy

Last November, I was surprised by the gift of discovering I was pregnant with my first child. My husband was thrilled, but my first reaction was surprisingly confusing. I always looked forward to having children one day, but for the past eight years, I've been very work-oriented and independent. Finding out about this huge and unplanned change proved to be a challenge for me. Ultimately, I knew that I was happy and blessed. My wonderful and supportive partner helped me work through my initial fears. I've been determined to have the healthiest possible pregnancy for my baby's sake, as I knew that stress would not at all be helpful.  More than anything, my mind played a huge part in helping me to have a healthy pregnancy.

5 Vacations That Will Keep Your Mind Happy and Your Body Active This Summer

5 Vacations That Will Keep Your Mind Happy and Your Body Active This Summer

When you’re choosing a vacation for this summer it has to have it all. You want it to be a place for your mind to be at ease and have a chance to recharge, but it needs to be somewhere that helps you keep your workout routine going too. Here are some great vacations that give you everything you need!

5 Tips to Balance Food and Happiness This December

5 Tips to Balance Food and Happiness This December

Happy holidays to you and your family this joyful season! Tis' the season to be fit and jolly. December is a beautiful time of food, food and more food! Of course, whenever excess food and treats are are involved, temptations are our worst enemies. From irresistible mashed potatoes to the sweet aroma of freshly baked Christmas gingerbread cookies, it is easy to get carried away.

Why not end the year on Santa’s ‘nice list’? Leave some coconut & peanut butter protein balls with a nice tall glass of almond milk for Santa this year! Here are 5 helpful tips to balance food and happiness this December:

This Morning Routine Will Increase Your Productivity

This Morning Routine Will Increase Your Productivity

This year, my morning routine has gone through a lot of changes and experimentation. I've finally established one that sets the tone for a positive, more focused, and intentionally happier day. If we begin each day with a positive, productive mindset, the rest of our waking hours will follow suit. A good morning routine may lead to increased productivity because our willpower is often highest in the morning. When we start each day strong, we give ourselves the best head-start possible.

Get Excited and Stay Sober With These Fun, Healthy Activities

Get Excited and Stay Sober With These Fun, Healthy Activities

Addiction often springs from hopelessness, so giving yourself something to live for is critical to avoiding relapse. Don’t be afraid to have a little fun — sober living is easier if you’re doing what you love.

Virtually anything can be a sober activity, but here are some exciting ideas to get you started if you’re not sure where to begin.

Here's How To Make a Healthy Grocery List on a Budget

Here's How To Make a Healthy Grocery List on a Budget

Society has set up the stereotype that poor people have to eat low quality, cheap food and wealthier people get to eat organic, quality food. You go into a neighborhood with predominantly lower income and see all the fast food chains. In a higher income neighborhood, you might find nice restaurants and high-end grocery stores like Whole Foods. This doesn't mean that lower-income families have to fall into any stereotype. If you want to eat healthy and you're on a strict budget, you can do it. It just takes some thought, research, and planning.

Could You Go A Year Without Processed Food?

Could You Go A Year Without Processed Food?

What is processed food? The term applies to any kind of food that has been altered from its natural state, for different reasons. A great deal of foods that you can buy in supermarkets are processed, and you are probably eating more of it than you know. Not all of it is unhealthy, but if it’s processed, it may contain sugar, salt and trans-fats. Food gets processed with techniques such as canning, freezing, dying, baking, and pasteurizing.

5 Simple Ways to Avoid Sugary Sweets This Holiday Season

5 Simple Ways to Avoid Sugary Sweets This Holiday Season

Whether it’s Halloween candy, Thanksgiving pie or Christmas cookies, the holiday season is sure to bring one thing: temptation. And, while you may have indulged on everything in sight in years past, this year will be different. There are countless reasons to do so, too; aside from the fact that over-eating can cause notorious seasonal weight gain, sugar has been proven to be an addictive part of a person’s diet. In fact, some research shows that it has the same addictive effect on the brain as drugs do. Avoid the sugar highs and lows this holiday season with the following 5 tips, designed to help you steer clear and feel great every single day of November and December this year.

Sip on this Magic Mango Smoothie

Sip on this Magic Mango Smoothie

This is something you don't often see: a smoothie without “superfoods”. You don’t always have to buy expensive Acai Powder, Wheatgrass Powder or any other fancy powders or seeds. It isn't always about the “high end” nutrient-dense ingredients. Sometimes you can treat yourself with yummy fruits you love. My Magic Mango smoothie is made with my favourite fruits, so feel free to alter the recipe to make your own “Magic Smoothie”. You can also use any leftover fruit you have lying around. That is the beauty of smoothies. There are no rules. You can go crazy and experiment. Sure, sometimes experiments go wrong - but that's okay! I've told you about my brown/ black smoothies, and this is clearly what you don't want your smoothie to look like!

Stop Slaving Over the Stove: 6 Healthy No-Cook Meals

Stop Slaving Over the Stove: 6 Healthy No-Cook Meals

Contrary to what people say, it is possible to prepare a healthy meal that requires no form of cooking. Healthy meals don't need to be full of complex ingredient lists. You shouldn't have to slave over the stove for hours every single day. Sometimes, all it takes is a handful of good-quality fresh ingredients and creativity. In no time, you'll have prepared amazing and healthy no-cook meals.

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? 

Healthy Apple Cookies with No Refined Sugar

Healthy Apple Cookies with No Refined Sugar

Here's the thing about cookies. Although they're the perfect dessert to share with others, it's hard to resist eating just one cookie when you make them for yourself. With simple pantry ingredients and less refined sugar, cookies can still be moist, delicious, and reasonably good for you. Feel free to eat more than one — you earned it!

How Triona is changing the world, one workout at a time

How Triona is changing the world, one workout at a time

"It's so important to take care of our bodies and to know what we are putting into our bodies," affirmed Triona R. (@TrionasFitN5), a PumpUp member who joined the community with an action plan to pursue her own health goals, and to assist others during the process. "I wanted to educate others about a healthy lifestyle. As a life-long athlete, I thought I was always healthy until I became more aware about what I was putting into my body.

Moms with Full Plates : 5 No-Cook Recipes for Working Moms

Moms with Full Plates : 5 No-Cook Recipes for Working Moms

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Sometimes it isn't enough to save money. For most working moms, it feels like there isn't enough time to cover all the things that need to be done. Juggling work and house duties can be a source of frustration. Make sure that it doesn’t come to the point of neglect. Any mother wants to give and provide for all her family's needs, yet it can be quite difficult to do so. It’s only natural that as a mother, you're balancing your work life with your familial responsibilities. You also want to make sure that your mother or father takes their medicine and that your family is well-fed. To help you, here are 5 no-cook recipes for working moms.

Healthy Tofu Gourmet Sandwich

https://instagram.com/p/2Ls-8fvKXs/?tagged=tofusandwich

If you happen to be in a bit of a hurry, these sandwiches are what you need. They are really easy to make and it's a recipe that the kids will surely love. All you need are these ingredients:

  • 16 ounces of firm tofu (drained and pressed)
  • 10 slices of whole wheat bread (toasted)
  • 1 celery (finely diced)
  • 2 tablespoon of parsley
  • 2 tablespoon of sweet pickle relish
  • 2 green onion (minced)
  • 10 tomato slices
  • ¼ cup and 1 tablespoon of mayonnaise (preferably fat-free)
  • 2 teaspoons of fresh lemon juice
  • 1 teaspoon of mustard
  • A bit of salt and pepper

BLT Chopped Salad

https://instagram.com/p/3RmNKwOI2V/?tagged=bltsalad

How Sweet It Is's recipe is so simple. For moms who have made a habit of grabbing a bagel for breakfast, this BLT chopped salad recipe can help you to cut back on those carbs. The ingredients for this salad are easy to find. Feel free to opt out of the bacon if you're sticking to a plant-based diet.

  • 2 cups of lettuce (roughly chopped)
  • 2 cups of fresh arugula (roughly chopped)
  • 1 pint of grape tomatoes (quartered)
  • 4 slices of thick cut bacon (fried and crumbled)
  • 1 cup of sweet corn
  • 1 avocado (chopped)
  • 4 ounces of feta (crumbled)
  • 1 ½ tablespoons of olive oil
  • 1 lime (juiced)
  • ¼ teaspoon of salt
  • ¼ teaspoon of pepper

Turkey, Avocado and Strawberry Sandwich

https://instagram.com/p/nsy7iFlG-c/?tagged=turkeyavocadostrawberrysalad

This sandwich is a fresh take on the classic BLT. Substitute bacon for turkey, replace tomatoes with some fresh strawberries and have avocado instead of lettuce. It's great to change things up every once in awhile.

  • 8 slices of whole grain sandwich loaf
  • ½ cup of mayonnaise
  • ½ teaspoon of lemon juice
  • 1 cup of strawberries (thinly sliced)
  • ½ pound of turkey breast (thinly sliced)
  • 1 pint alfalfa sprouts 

Easy Nori Rolls with Spicy Sauce

https://instagram.com/p/6oNJ5IGPmk/?tagged=norirolls

Craving Japanese food? Tales of a Kitchen made nori rolls the right way. This is ultimately one of the best no-cook recipes for working moms —ever. All you need are these raw ingredients:

  • 2 nori sheets
  • 1 cup of cauliflower couscous
  • ¼ carrots (julienned)
  • 1/3 capsicum (julienned)
  • Cucumbers
  • ½ avocado (thinly sliced)

For the sauce

  • 1 tablespoon of unhulled tahini
  • 2 to 3 drops of sesame oil
  • 1 teaspoon of tamari
  • 2 tablespoons of lime juice
  • ½ teaspoon of raw honey
  • Hot chili flakes

Cucumber and Avocado Soup with Toast

https://instagram.com/p/6m_9kzgyYG/?tagged=cucumberavocadosoup

This recipe will warm your bodies when you're experiencing cold weather. It's practical, quick to make and all you need are a few simple ingredients (mainly the cucumber and avocado).

  • Two large cucumbers (peeled and chopped)
  • 1 avocado (pitted and peeled)
  • ½ cup of plain greek yogurt (preferably low fat)
  • 2 tablespoons of fresh tarragon leaves
  • 1 teaspoon of lemon zest
  • 2 tablespoons of fresh lemon juice
  • Some kosher salt and black pepper
  • 4 slices of whole wheat bread (toasted)
  • 4 ounces of prosciutto (thinly sliced)

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.

Cover photo courtesy of PumpUp member two_d_three_f

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

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Hola Amigos! Did you know that without regular physical activity, the body slowly loses its strength and ability to function well? Active living means including physical activity in your daily life. You don’t need to spend hours at the gym to be an active person. Active living could mean just making small changes in your daily life, like walking to the store or to the gym, taking the stairs instead of the elevator at the mall etc. Any physical activity is proven to improve both mental and physical health. It tackles anxiety, depression and anger. #ActiveAugust is here to make you feel good and  improve your health. Be more active today! Fuel up with these healthy yellow recipes once you've finished your workout.

Spicy Pumpkin Seeds

Spicy pumpkin seeds for late night snacking // Recipe from the PumpUp Blog

Ingredients

  • 2 cups pumpkin seeds or squash seeds
  • 1/2 tablespoon chili powder
  • 2 teaspoons fresh squeezed lime juice
  • Salt, to taste

Directions

Rinse pumpkin seeds in a colander. Spread evenly on a baking sheet and allow to dry for 1 hour or longer. Preheat oven to 275 degrees F.

Toss the seeds in the chili powder and lime juice. Add salt if necessary. Place the seeds back on the baking sheet and cook for 15 to 20 minutes. Remove from the oven, and allow to cool on a plate.

Coconut Popsicles

4 ingredient coconut popsicles - The perfect healthy treat that you never knew you needed. Make this recipe before the summer ends! // The PumpUp Blog

Ingredients

  • 1 can Coconut Milk
  • 1 Tbsp. unsweetened shredded coconut
  • 20-40 drops Stevia Extract (to taste)
  • 1 Tbsp. organic vanilla extract

Directions

Add all ingredients to a medium bowl. Mix well. Pour into stainless steel popsicle molds. Freeze for 5 hours or until solid.

Yellow Spicy Superfood Smoothie

Spicy superfood smoothie - You'll never guess which ingredients are in this healthy breakfast recipe // The PumpUp Blog

Ingredients

  • 2 1/2 cups frozen mango chunks
  • 3  tablespoons  hemp seeds
  • 2 tablespoons dried goji berries
  • 1 teaspoon chili powder
  • 1 ½ cups apple juice
  • 1 cup water
  • 2 tablespoons freshly squeezed lime juice
  • sweetener, to taste (optional)

Directions

Blend all the ingredients together until smooth. Enjoy!

Curry Vegetable Dip

Curry dressing for vegetables - Perfect for late night snacking! // Recipe from the PumpUp Blog

Ingredients

  • 1/2 cup plain, nonfat Greek-style yogurt
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon honey
  • Salt to taste

Directions

Blend everything together using a whisk, and serve with vegetables.

With Love,

Valentina

These easy and healthy yellow recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

Aicha's journey from deprivation to strength

Aicha's journey from deprivation to strength

When Aicha returned from her study-abroad term in the United States, she made up her mind: she no longer wanted to remain at such a low weight if it meant that her health was being compromised. "In September 2014, I started using PumpUp and in one way or another, it's been so supportive," she shared. "I never had a lot of confidence in myself, but I kept going because other people were motivating me. Posting pictures became a habit."

5 tips to stop belly bloating

5 tips to stop belly bloating

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Whether you feel like you’ve gained five pounds in the past few days, made some poor food choices, or you just feel constant discomfort—there’s definitely a reason for your belly bloating AND there’s many solutions for it! https://www.youtube.com/watch?v=zJPkc_vva9o&feature=youtu.be

Here are my top 5 tips to STOP belly bloating

1. Eat slowly

As I talked about in one of my previous articles, eating slowly is essential to proper digestion of your food! In order for your brain to tell you when you’re full, it needs up to 20 minutes to send you the signal to stop eating!

tips to stop belly bloating chew slowly gif

(Image c/o giphy)

2. Decrease your intake of processed food

Processed sugars, saturated fats, dairy, carbonated drinks, and artificial sweeteners are the most commonly found sources of an upset stomach and belly bloating. INCREASE your intake of whole fruits and veggies, especially those with a high water content!

vegetables gif

(Image c/o giphy)

3. Chill out

RELAX! Stress hormones disrupt the digestive system! Always try your best to take time out of your day to FOCUS ON YOU, even if it’s just a ten-minute walk around the block. Along with relaxation comes a good night’s sleep! A lack of sleep distorts your perception of hunger and appetite, often leading you to overeat highly processed foods which can make you bloated!

relax gif

(Image c/o giphy)

4. Up your fiber intake

Choose unprocessed, whole foods that are high in fiber to decrease bloating and improve your digestive system! Fruits and veggies such as watermelon, honeydew, cantaloupe, cucumbers, grapes, berries, avocado, pears, oranges, bananas, celery, and leafy greens are a great way to nourish your body AND fight off belly bloating while flushing out toxins.

(Image c/o tumblr)

5. Stop, drop, and chug water

A lack of water and an excess of sodium in your diet can lead to discomfort and unwanted bloating. From my experience, I have found that starting my day with about 32 ounces of water (that’s a liter!) helps to jump start my digestion and wake up my body early in the morning! DRINK MORE WATER!

water gif

Starving, fasting, and using laxatives are NOT the answer to your belly bloating!! Whole fruits and veggies, water, exercise, and sleep will put you on on the road to success and will help you achieve your flat tummy!

These tips to stop belly bloating were written 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.

5 tips stop bloating pumpup blog