Easy to assemble and perfect for packing, these dark chocolate peanut butter protein balls will satisfy your hunger in a major way.
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Easy to assemble and perfect for packing, these dark chocolate peanut butter protein balls will satisfy your hunger in a major way.
Get your morning off to a great and protein-packed start with these peppermint mocha pancakes. They're infused with the flavours of the holidays and they'll satisfy your sweet tooth without compromising your diet.
For this recipe, it's important to heat up your pan or skillet before you start anything else. That way, when you're finished mixing your pancake batter, your pan will be at the perfect temperature.
Love S'mores? Eat them as pancakes! This healthy recipe is packed with tons of protein. You'll be full and satisfied throughout your morning and you won't be undermining any of your hard work at the gym! Just in case you're tracking your macros, we've added that information at the bottom of our S'mores Pancakes recipe.
A few weeks ago, I finally found a way control my passion for peanut butter without having to eliminate it from my diet altogether. Rather than consuming the condiment by itself, I've been incorporating it into smoothies and energy balls. I add a bit of protein powder to the mix so that I immediately feel full and stay that way. This definitely keeps cravings at bay and it has trained me to eat when I'm actually hungry, instead of bingeing when I encounter the slightest bit of stress.
Not too long ago, I discovered this salad from the Salad Samurai cookbook, and I’ve been hooked. I make it twice a week, and it’s packed with healthy fats and protein, as well as spice and flavour. I thought I would share it with you, since you know, I’m just that nice and all. I call this the Lazy Student’s Lonely Lentil Salad.
Protein bars are awfully convenient. There's a catch: most of them are full of sugar and additives, comparable to a candy bar! I came up with a no bake protein bar recipe that uses five ingredients. You probably already have these in your kitchen, too. Use this recipe as a base for your no bake protein bar and add the extra ingredients of your choice if you want to play around with the flavour and texture. These protein bars are incredibly easy to make, completely customizable, and can be made vegan-friendly.
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.
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!
You probably have many (or all) of these ingredients in your pantry. These delicious homemade protein bars make the perfect snack before your workout. It's sweetened with natural jam, honey, bananas, and cranberries. Oatmeal and coconut flakes give it a bit of body and texture.The only tricky part is smoothing the top of the mixture as you lay it flat in a rectangular baking tin. Otherwise, it's a fuss-free recipe you're going to want to make again and again! Ingredients (for 4 bars):
Mix all the ingredients and put the mixture in a rectangular shape on a baking tin. Cook it at 360° degrees for 15-20 minutes and then cut it into bars.
Loved these healthy homemade protein bars? This recipe was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the recipes in the comments below!
Oh, red velvet. How do we love thee? Let us count the ways: it's chocolatey, but not overwhelmingly bitter. It's eye-catching, but not ostentatious. It's a creamy and delicious flavour that needn't only be reserved for the likes of cupcakes and cookies. You too can drink a delightfully decadent red velvet smoothie for your pre-workout without regrets, just happiness. In this recipe by PumpUp member xxzxcuzx_me, ripe bananas and coconut milk creamer lend a thick and creamy texture to the drink while chocolate hemp protein powder imparts a distinctly velvety flavour. You can have your cake and eat it too.
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.
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.
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.
You dream of whole grain protein banana bread. You're looking for a way to sneak more vegetables into your diet. You don't want any sugar or flour in your bread either. Is this possible? Can this dream be made into a reality? Luckily for you, the answer is a resounding yes. This flavourful protein banana bread is moistened with unsweetened apple sauce and is packed with good-for-you vegetables like carrot and zucchini. Peanuts and walnuts boost every slice with a protein-packed punch and tons of rich flavour. This protein banana bread is basically the stuff of dreams. Once you make it, you'll never go back.
This is a post written by PumpUp member countrygirl4ever. Follow her on PumpUp to let her know your thoughts about this recipe! Have a great recipe for protein banana bread as well? We want to hear from you! Write down your suggestions in the comments below.
Want to eat your way to a fabulous complexion? Check out these six dietary tips that will have your skin looking and feeling as radiant as you are already.
Berries are brimming with skin clearing antioxidants. Blackberries, in particular, are fantastic for your skin. This vibrant fruit is rich in vitamins A and C and has been known to help fight free radicals. Furthermore, Vitamin C helps to encourage cell turnover and collagen production, helping skin maintain firmness and luminosity.
When applied topically, blackberry and fruit extracts in cleansers helps to remove dead skin cells and curb excess oil production. To incorporate blackberries into your diet, make yourself a berry, kale, and yogurt smoothie, eat them as a snack, or throw them into a spinach salad.
Tomatoes, especially the cooked variety, definitely need to be on your menu this Spring and Summer. Why? Lycopene, the chemical compound found in tomatoes that give them their color, also helps to neutralize and even repair sun damage/ exposure. Although lycopene is present in raw tomatoes, the fruit releases more of the skin-saving compound when cooked.
Thinking about indulging in a slice of pizza? That isn’t such a bad idea. The tomato paste is actually good for you. Now you can snack on pasta guilt free? And if you’re on a low-carb diet, never fear. Simply eat a few spoonfuls of tomato paste after prolonged sun exposure. (But remember to wear sunscreen.)
Getting enough protein is essential for ensuring the health of your hair, skin, and nails. Science Daily even suggests that the vitamins and minerals in protein could provide anti-aging benefits. So, if you’re a meat eater, feel free to load up on lean protein like chicken and fish. If you’re a vegetarian, opt for eggs and other high-protein foods.
Surely you’ve heard this before, but it’s worth repeating: healthy fats are great for the health of your hair and skin. Take nuts, for instance, which are packed with Omega-6 fatty acids. Feel free to snack on walnuts, almonds, and even avocados. Your skin will thank you.
Stay hydrated, and skin will retain its moisture and flush out unwanted toxins that can irritate your body and your skin. Not a big fan of water? Try these tips.
There are so many fantastic antioxidant teas. Camomile helps to is a calming agent, great for soothing skin irritation. Mint has antibacterial properties. It can be used topically (diluted) as an astringent or in a essential oil form for bathtub relaxation. (Remember, stress can contribute to blemishes and skin flare ups.) Find the tea that’s right for you and your skin.
Image courtesy of shutterstock
What do you think? What diet tips help your skin glow? What foods should we avoid? Leave your comments in the space below.
About the author
Gwen Lewis is a writer and makeup artist based in Southern California. Because of her passion for beauty and health, she hopes to help others not just look great but feel great, whether through makeup or her writing. In her free time, she enjoy shopping and pick-up soccer games with her friends.
Food combining is the practice of pairing food based on what mechanisms are needed to properly digest nutrients, optimizing digestive energy consumption and waste production. Certain combinations of food groups will minimize digestive-based stress so that you can feel better and have more energy. The way that food combining works for your body is analogous to refurnishing your house with energy-efficient appliances, which reduces how much you pay for utilities.
I learned about Food Combining from my friend and mentor Nadya Andreeva. She wrote an amazing book on how to develop a healthy relationship with your body called Happy Belly. Highly recommended read!
Common Hard to Digest Food Combinations
Easy to Digest Food Combinations:
Food Combining Take Away Points:
When it comes to a meal, the less different food groups the better! Keep it simple!
Remember these are just guidelines, there should be NO hard and fast rules when it comes to food. If you eat a poorly combined meal, thats okay, don’t beat yourself up about it! There are thousands of more opportunities to make loving choices in this lifetime!
I've heard a lot about black beans! One day, as I was doing my grocery shopping, I decided to buy a can and give them a try. Paired with vegetables and the nutty flavour of quinoa, what I came up with was tasty and super simple to make. Think of this recipe as a 'pantry' meal: something that you can easily whip up in a flash with simple, uncomplicated ingredients from your pantry. Feel free to substitute some of the veggies in the recipe with whatever you have on hand if that suits you better! Quinoa with veggies and black beans can be made in bulk by doubling the recipe; it's an easy way to meal prep.
What you need:
How you do it:
Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna's Quinoa with Veggies and Black Beans in the comments below!
Give peas a chance on National Bean Day (and Tasty Tuesday)! Fun Fact: three quarters of a cup of peas contains more protein than a whole egg or a tablespoon of peanut butter. PumpUp member @FitBodyGoal cooked her colourful peas along with 2 eggs, a bit of parmesan cheese, and peppers!
Hummus is in the spotlight for this weeks #TastyTuesday. This dip, spread, or tasty snack is usually made up of chick peas, olive oil, lemon juice, and salt. Hummus is extremely rich in protein and is amazing at fighting those hunger cravings, while also balancing your blood sugar levels. Hummus comes in so many different flavours and the burst of energy you get from eating it may just have you working harder at the gym!