Viewing entries tagged
healthy eating

3 Ways to Stick To Your Goals On Vacation

3 Ways to Stick To Your Goals On Vacation

What if you could return from vacation without worrying about falling off track? Enjoy any trip and stick to your goals by indulging in local food, planning adventures, and relieving stress.

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.

Drink This Tangy Tangerine Smoothie

Drink This Tangy Tangerine Smoothie

This minty and tangy tangerine smoothie is filled with tons of Vitamin A, Alpha-Carotene, Beta-Carotene, Biotin and Vitamin E. Vitamin A and the Carotenes are essential for blood formation, and it also helps to keep our skin and eyes healthy. Avocado also contains a lot of unsaturated fats, which can lower our blood cholesterol levels. 

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.

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 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

After a long, hot and hopefully smashing summer season, the time has finally come to get our fitness schedule back in order! I read the other day that September is National Childhood Obesity Awareness MonthAll of us can use this as a reminder show people how they can take steps toward a solution.  If you know a younger person, don't forget that you're a role model for them. Help them to stay on track by reminding them to balance their meals with physical activity.  Prepare these recipes for a child that you know and show him or her that healthier food can be delicious, too. 

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

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

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


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

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

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

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

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

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

8 healthy substitutions for not-so-healthy food

8 healthy substitutions for not-so-healthy food


When I started my health journey, struggled with eating things like rice, bread, as well as chips and ice cream. Now, I only eat these very sparingly as treats— I didn't quit them cold turkey. Instead, I found healthy substitutions for some of my favorite foods. They had more nutritional value and in many cases, less calories, carbs, and fat. These are just some of the healthy substitutions I recommend when first starting to change your eating habits. These small improvements alone will immensely improve your health and fitness.

Eating healthy is tough, but not impossible. Here are food swaps and healthy substitutions that you can make for a more nutritious diet // The PumpUp Blog


At first I replaced rice with quinoa. Quinoa is known as a super-grain and it has become increasingly popular in recent years. Though quinoa is an excellent alternative to rice, there are other options such as cauliflower rice. I take a couple of heads of cauliflower and grind them in a food processor until they look like rice. Then I sauté them with oil and some seasoning. Which takes me to my next replacement...

Cooking Oil

Stop using canola, corn, and cottonseed oil! Olive oil is a better choice. Coconut oil is great as well and it has about a million other uses— hair rejuvenation is just the start. Another great replacement is avocado oil.


I am a potato lover. I like them baked, fried, grilled, name it. But let's face it, white potatoes aren't the best choice. Sweet potatoes are a much better healthy substitution. They have more fiber than regular potatoes, fewer calories, more vitamin C, and provide more than enough of your daily requirement of vitamin A.  If  you're making mashed potatoes, you can also replace them with mashed cauliflower.


This one is fun because all you need is a really good sauce. I always make tomato-based sauces because they are way healthier than creamy ones like Alfredo. The pasta itself can be replaced with zucchini spaghetti, spaghetti squash, and even edamame pasta. You can make tons of veggies into spaghetti by using Veggeti which is a spiral vegetable slicer.


Water is the best replacement. Even fruit juice has tons of sugar that you don't need. This is pretty important because sugary drinks are one of the top reasons why people have a hard time losing weight, specially in their mid-section. If you like flavored drinks, try unsweetened tea!

Use sliced tomatoes as a replacement for breakfast toast // Healthy substitutions for not-so-healthy food (The PumpUp Blog)


Who doesn't love toast in the morning or sandwiches for lunch? There are many ways to make paleo or gluten-free bread. Recipes are available all over the Internet. An even better replacement for morning toast would be a side of sliced avocados, apples, tomato, or cucumber. Instead of using bread slices for sandwiches you could also use lettuce to make a wrap instead.


This is a hard one for me. I love chips. The best part is that I still eat them regularly. Kale, spinach, and sweet potato chips are all splendid replacements for regular potato chips!

Sliced avocado is another great replacement for breakfast toast or sandwich bread // Healthy substitutions for not-so-healthy food (The PumpUp Blog)

Ice Cream

If you're not on the paleo diet, frozen yogurt could be a good option as long as the sugar is kept to a minimum. I am on the paleo diet so dairy is not an option (except cheat day). Instead, I make my own ice cream by blending frozen fruits and adding things like honey and almond butter.

Exercising is a very important part of staying fit. But your diet is even more important. It's hard going from eating everything (without limitations) to eating healthy and natural food like fruits and veggies. It's specially hard to do it all at once, but with some hard work, determination, and healthy substitutions, it can be done.

This is part of a series of posts by PumpUp member @gabygetsfit. Find her on Instagram and Snapchat @gaby.fitspo

Easy, Vegan, and Oil-Free Green Thai Curry

Easy, Vegan, and Oil-Free Green Thai Curry


If it were down to food and people positivity, I'd be living in Thailand. If I had to eat only one meal a day, it would be an intense battle between pasta and green thai curry. Good curry not only tastes amazing, but it also gets your metabolism going, improves blood circulation and boosts your immune system.

Needless to say, I jump at every opportunity to eat at a Thai restaurant. But one thing has been bothering me: I just don't really know what ingredients go into my food, not to mention the quantities of processed vegetable oils or sugar. I tried for the longest time to recreate a decent traditional green thai curry at home that tastes exactly like the one I get at thai restaurants. I've always failed, until now.

I'd like to share my easy, vegan and oil-free Green Thai Curry Recipe.

Easy vegan and oil-free green thai curry // Shaynaraleonie for The PumpUp Blog

Easy, Vegan, and Oil-Free Green Thai Curry

Serves 1-2| Prep time: 20-30 min.


  • 1 tbsp Green Thai Curry paste (find a decent one with the least ingredients and no sugar/oil)
  • 1/2 can coconut milk
  • 1 tsp galangal
  • 1 tsp lemongrass
  • 1 tsp xylitol or rice mirin
  • 1 tbsp thai basil
  • 1 tsp fresh lime juice
  • fresh chili if not spicy enough, tamari sauce if not salty enough
  • fresh vegetables (anything you've got in the fridge: cucumber, chard, zucchini, green pepper, bok choy, broccoli)
  • Cooked rice, to serve with curry

Easy vegan and oil-free green thai curry // Shaynaraleonie for The PumpUp Blog


  1. Throw the green thai curry paste in a pan and add half of the coconut milk on medium heat, let it bubble until it becomes fragrant for a minute.
  2. Add the galangal, lemongrass, xylitol, thai basil + lime juice and reduce to a low heat.
  3. Add the rest of the coconut milk and vegetables except your leafy greens as they tend to cook much quicker, let all simmer until your vegetables are tender.
  4. Add your leafy greens, give it a taste test and add chillies or tamari sauce, if it's not spicy/salty enough.
  5. Top with more thai basil, lime and spring onions.
  6. Enjoy it hot and spicy!

This Green Thai Curry recipe was created by PumpUp member @shanyaraleonie. Follow her blog at

Creamy & Dreamy Peanut Butter Banana Smoothie

Creamy & Dreamy Peanut Butter Banana Smoothie


Bananas and peanut butter are a match made in heaven. If you're looking for a way to really fill yourself up at the start of your day, this creamy and dreamy peanut butter banana smoothie from PumpUp member @fridaw will definitely do the trick.  It has a bit of ginger to kick your body into high gear for the rest of the day. Ginger is an herb that has several anti-inflammatory compounds and it's often used to treat common illnesses. What's more, the fibre and protein in this recipe will stave off cravings for the rest of your morning. Be sure to use natural peanut butter, as processed varieties tend to contain a lot of added sugar, salt, and preservatives. Feel free to use the milk of your choice when you're preparing this smoothie. If you're vegan or lactose intolerant, opt for almond milk or rice milk instead.

Creamy and Dreamy Peanut Butter Banana Smoothie

Fill yourself up right when you wake up! Try this easy, creamy, and dreamy peanut butter banana smoothie // The PumpUp Blog


  • 2 bananas
  • 1/2C-1C milk
  • 2 tbsp natural peanut butter
  • A heaping teaspoon of ginger


Process all ingredients in a blender until smooth. Amount of milk will vary depending on how thick you like your smoothies. Add 2-4 ice cubes for extra thickness.


Loved this creamy and dreamy peanut butter smoothie recipe? Let us know how you make your morning smoothies in the comments below. Save time and check out how to make our DIY smoothie packs.

This protein-packed rice salad won't disappoint

This protein-packed rice salad won't disappoint


Sometimes, you want your salad to be more than just lettuce. When you finish a workout, there's no better recovery meal than an easy, healthy, and affordable protein-packed rice salad. PumpUp members @tysa and @tyler_bacc made a super-simple salad with ingredients that you can find in your pantry. If you've already prepared a batch rice ahead of time, this recipe will only take mere minutes to assemble. Prep the salad in the morning and make double portions as needed— you'll have this healthy meal at your disposal for the rest of the week! Maximize the fibre content of this recipe by opting for whole-grain rice. Although the recipe calls for peas and chopped carrots, feel free to incorporate any of the vegetables you have on hand. This protein-packed rice salad would be awesome with shaved & roasted brussels sprouts.

Protein-Packed Rice Salad

This protein-packed salad is the perfect post-workout meal! It's easy, healthy, and affordable. // The PumpUp Blog


  • 2 cups of rice
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • 2 hard boiled eggs
  • A can of tuna, drained


Cook the rice and let it cool for 10 min.

While the rice is cooking, cut vegetables into small pieces and boil them. Blanch vegetables to preserve nutrients and set aside in a large bowl. Dice the hard-boiled eggs into similarly-sized cubes and toss them with the cooked vegetables. Add in the tuna and the rice. Toss salad until all ingredients are fully incorporated.

Loved learning about this protein-packed salad recipe? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

Raw Vegan Recipes from July [VIDEO]: Smoothie Bowl and Sushi Salad

Raw Vegan Recipes from July [VIDEO]: Smoothie Bowl and Sushi Salad

IMG_7633.jpg Love healthy and easy recipes? PumpUp member @rawincollege has you covered on all bases. Her banana berry smoothie bowl and sushi salad raw vegan recipes can be prepared in a snap— you'll want to make them again and again. Watch the full video above to learn how to make her favorite July creations step-by-step. These raw vegan recipes are simple, affordable, and designed for optimal health.

Raw Vegan Recipes : Banana Berry Smoothie Bowl // The PumpUp Blog

Banana Berry Smoothie Bowl


  • Frozen berries
  • Frozen bananas
  • Ripe bananas
  • Dragon fruit
  • Kiwi

Blend frozen berries and bananas together until smooth. This will be your base. Layer on the toppings of your choice. This recipe uses sliced ripe bananas, dragon fruit, and kiwi.

Raw vegan recipes // Sushi Salad - The PumpUp Blog

Sushi Salad


  • Cauliflower
  • Shredded carrots
  • Avocado
  • Red cabbage
  • Bell peppers
  • Cucumber
  • Kale sprouts

Roughly chop cauliflower and pulse it in a food processor to make cauliflower rice. Julienne or shred carrots and slice red cabbage bell peppers, and cucumber. Halve and scoop out an avocado and either dice it or leave it intact. Top sushi rice with kale sprouts.

5 Reasons Why Eating the Same Foods Every Day is a Healthier Way to Eat

5 Reasons Why Eating the Same Foods Every Day is a Healthier Way to Eat


There's a popular notion that eating a wide variety of foods is the healthiest way to eat. In fact, many government food guides have included “food variety” in their recommendations for a healthy diet. If it’s in the food guide then it must be true, right? Maybe not.

While there are certainly benefits to eating a variety of healthy meals from day to day, there are also strong reasons why sticking to a few favorites will actually help you eat healthier and get in shape more quickly.

Here are 5 reasons why food monotony is better than food variety.

1. You Learn What You Are Actually Eating

Why eating the same foods every day may be a healthier way to eat // The PumpUp Blog Photo via Pinterest

Imagine sitting down for dinner at a restaurant and the waiter presents you with a huge platter of food. He asks you to take just enough to fulfill an appropriate single portion. Could you do it?

Most people can’t. When presented with unfamiliar meals, people miscalculated a proper portion size by more than 20% ­- That’s a lot of extra food!

Eating consistent meals allows you to familiarize yourself with what you are actually eating. How many calories are in that meal? How much protein, carbohydrates, and fat does it contain? What are the ingredients? And of course, how much should you actually be eating? Knowledge is power.

2. You Can Easily Get All the Nutrients You Need

Why eating the same foods every day may actually be a healthier way to eat // The PumpUp Blog Photo via rebloggy

There are a lot of nutritional requirements that need to be reached through the meals you eat each day. You need the right mix of vitamins and minerals, good sources of protein, a supply of healthy fats, and enough carbohydrates to give you energy.

Fortunately, you can get all of this nutrition from a relatively small selection of super-healthy food choices. This makes sense when you look back through history: People have rarely, if ever, enjoyed access to such a variety of foods as we do today. Historically, people have long been able to survive and thrive by eating the right foods, not by eating a wide variety of foods.

3. You Save a Lot of Time

Why eating the same foods every day may be healthier // The PumpUp Blog Photo via iVillage

What’s the number one reason why people aren’t in as good of shape as they would like?

“There just isn’t enough time.”

Trying to come up with new healthy meal options takes a lot of time. There is time spent researching new recipes to try, time required to collect the necessary ingredients, and then time spent preparing the actual meal.

4. You Reduce Your Stress

Why eating the same foods every day can make you healthier // The PumpUp Blog Photo via giphy

Change is stressful. Starting a new job or moving to a new city are just two examples of how newness can cause stress. Stress builds over time and chronic stress can take a real toll on your body.

So, while it can definitely be fun to try new foods, feeling pressure to come up with new recipes on a daily or weekly basis can become a source of stress. Contrast this with the comfort of eating a more monotonous diet. It’s easy and can mostly be done from habit, which means fewer decisions have to be made and less stress is created.

Anything that can be done to reduce your stress will have a positive benefit for your ability to lose weight, get in shape, and stay healthy.

5. You Can Become a Healthy Eating Master

Why eating the same foods every day is a healthier way to eat // The PumpUp Blog Photo via giphy

Nobody likes to fail.

That’s one of the reasons why so many people fall off the wagon when it comes to exercise. They try to adopt a workout plan that’s a bit too ambitious and end up quitting once a little failure (i.e. missed workouts) start to creep in.

Setting unrealistic eating expectations can lead to the same trap. Yes, it would be great to cook a new healthy meal every single day, but is that realistic?

Anyone can become a master of healthy eating if they start small enough. Choosing to perfect a handful of healthy meals is a great way to experience successful healthy eating and build confidence that you can do it. It then becomes much easier to add to this success by introducing a new meal to your repertoire once a week, or even once per month.

Take Action

The benefits of eating a wide variety of healthy foods do exist, but they are often overstated. Keeping your meals simple is a great way to save time and reduce the amount of work associated with healthy eating.

A great way to get started is by finding just one recipe for each of your daily meals - breakfast, lunch, and dinner – that is easy to prepare, includes lots of fresh ingredients that you normally stock in your kitchen, and is enjoyable to eat.

Let these be your go-to meals and then slowly begin to expand your options by introducing new recipes over time.

Why eating the same foods every day is a healthier way to eat // The PumpUp Blog

Author Bio:

Dave Smith is a professional weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013.

He approaches weight-loss from a psychological perspective. Most people know how to lose weight, but creating the right mindset and then putting those ideas into practice is where the real work begins.

His ”10 in 4” weight-loss program helps people lose 10 pounds in 4 weeks through daily coaching, group accountability, and a focus on building new lifestyle habits.

Enjoy free home workouts and learn more about his weight-loss programs at


5 ways I stay healthy on vacation

5 ways I stay healthy on vacation


Who doesn't love to travel? Getting away from work, responsibilities, and reality can be a very refreshing experience. It can also be a huge setback for anybody who has been working hard to get into shape. This is because people tend to indulge while they’re on a trip. Although indulging is a great thing every so often, there are smart ways to indulge while still staying healthy. Here are some ways that I stay healthy on vacation: 5 ways I stay healthy on vacation // The PumpUp Blog

  1. I drink water. Just water. Only water. This is very important because not only is staying hydrated important for your health, but sticking to water keeps me from drinking sugary drinks like lemonade and sodas. Of course, it’s fine to have a margarita or two as a treat, but there are also better options if I want to have an alcoholic beverage. I usually opt for wine in this case but like I said, some indulging is alright from time to time.
  1. I still exercise. They may not be traditional workouts, but I’m golden as long as I get my heart rate up for at least 30 minutes each day. I do different kinds of workouts depending on what kind of vacation I'm on. One of my favorites is going for a run on the beach if I'm in a more tropical or coastal location. I also enjoy swimming in my hotel pool if one is available. Hikes are always a splendid way to do some sightseeing while doing cardio as well. At the very least, I will exercise in the hotel to stay healthy on vacation. There are many different workouts that can be done with no gym necessary: squats, planks, burpees, push-ups, sit-ups, name it.

5 ways I stay healthy on vacation // The PumpUp Blog

  1. I only allow myself one cheat meal a day at most. Usually, I would only allow myself to have a cheat meal once every few weeks. However,  vacation is a time to indulge. Indulging is good. Over-indulging is not. I usually have a big and wholesome breakfast with fresh fruits, veggies, lean meats, and other natural foods. Lunch is usually something small but equally healthy.,For dinner, I allow myself to have a meal of my choosing. If I choose to indulge, it will be a small meal, like a slice of pizza. Definitely not the entire thing.
  1. I stay as active as possible. This is beneficial for a few reasons. First of all, the more active I am, the more I get to know and experience the destination I'm at. Also, having a lot of activities to do keeps me busy. Being busy keeps me from getting bored and most people try to overcome boredom by eating junk food. Another reason why being active is ideal is the obvious fact that when people don't spend long periods of time lounging around, they burn more calories. It's simple math and science.

5 ways I stay healthy on vacation // The PumpUp Blog

  1. I don't worry. Staying healthy shouldn't just be about your body. Your mental health is extremely important too. Worrying all vacation long  and dwelling over everything will do more harm than good. If I have a few slip-ups and do some over indulging I forgive my vacationing self and move on, knowing that after I get back from vacation, my healthy habits will fall back into place.

Trying to be as healthy as possible while on a trip is ideal, but it can be tricky to pull off. It is okay to indulge. Doing it smart is the best way to keep a trip from messing with your fitness progress. Nevertheless, it is just as important to not overthink anything and have fun. You are on vacation after all.

This is part of a series of posts by PumpUp member @gabygetsfit. Find her on Instagram and Snapchat @gaby.fitspo

Pre and Post Workout Nutrition | What to eat and what to avoid

Pre and Post Workout Nutrition | What to eat and what to avoid


Contrary to common belief, breaking out a sweat on a daily basis might not be the most crucial component of a healthy lifestyle. It's even more important to pay attention to what we put into our bodies. Eating wholesome sources of macronutrients and micronutrients will affect us more than exercising will in the long run. Bearing this in mind, what we eat around our workout can either supplement, or negate all of our hard work. Here's some information to help you get a grasp of what to eat and what to avoid for pre and post workout nutrition.

Pre workout nutrition

What should we eat before working out? The answer to this is protein and carbohydrates. An article by explains that two to three hours prior to training, protein sources that are high in tyrosine can make you feel more alert and energized. In the same way, slow-digesting carbohydrates that are low in fiber but high in a sugar called amylose can help you maintain a steady blood sugar level. This will keep you feeling satiated throughout your workout. The article also uses a formula to calculate, a range how much protein and carbohydrates you should be eating according to you weight.

Protein sources that are high in tyrosine include egg whites, cottage cheese, seaweed, spirulina, red meat, and white meat. High-amylose carbohydrates include potatoes (red/white/sweet), yams, oats, whole wheat pasta, and different types of rice.

Post workout nutrition

Immediately after your workout, you should try to drink a glass (500ml) of fat-free milk. Several studies concluded that when you drink fat free milk after your workout, you can increase lean body mass, improve your strength, and reduce your body fat. This stands in contrast to soy milk and other caloric-dense beverages that were tested for the same purpose. Likewise, if you’re able to get your hands on20-25g of whey protein right after a workout, it can have the same effect. There's a bonus: your body will absorb whey protein a lot faster. When it’s time to eat a solid meal, aim for one of the protein sources listed above, along with the vegetables of choice and fast digesting carbohydrates like white potatoes. This will help you to replenish your glycogen levels!

Also, try to avoid eating fats right after working out, as they have the tendency to slow down food digestion, making it slower for your muscles to absorb any protein. Nuts, avocados and other sources of fat are great in between meals, or before bed.

Let's not forget how crucial water intake is before and after our workout and throughout the day. Prior to your workout and with a large meal, drink about 12-16oz of water (about 1 cup and a half to 2 cups). Neglecting water intake can affect your kidneys in the long run!

Something that I’ve learned is that we are all unique: be it through our genes, our metabolism, everything! A pre and post workout nutrition regimen that may work for others may not work for me, and vice versa. Give these tips a try and see how they work for you!

About the author.

Valentina Selviz is a food and fitness blogger getting her degree in Nutrition, and a certification in Personal Training. Check her out on her social media accounts and her blog for macro friendly recipes and fitspo!

Instagram/ Pump Up: @valselviz


Image via Pinterest,

9 creative and healthy recipes that you can try with your kids

9 creative and healthy recipes that you can try with your kids


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:

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:

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

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.