Viewing entries tagged

Rachel Stopped Counting Calories and Started Eating Intuitively

Rachel Stopped Counting Calories and Started Eating Intuitively

Calorie counting used to consume Rachel's life. After five months of carefully tracking every single meal, Rachel decided that enough was enough.  "After I reached my goal weight, I simply couldn't find motivation to eat healthy," she revealed. "I was mentally tired. When I was counting calories, my life was full of ups and downs and I was tired of living this way. I asked myself - 'Is this how I have to live my whole life?'" While using PumpUp, Rachel began to eat intuitively. Gradually, she thought less and less about how many calories were in her meals and focused more on the quality of food that she was eating. Over the course of two years, Rachel lost 52 pounds.

Rachel's 244-lb. Transformation Will Inspire You

Rachel's 244-lb. Transformation Will Inspire You

When Rachel was just 24 years old, she received a scary prognosis. "My doctor told me that if I [maintained] the lifestyle I was living, I would end up in a wheelchair with an oxygen tank by the time I turned 40," she recalled. "I probably would have died." Eighteen months ago, Rachel weighed nearly 500 pounds and couldn't walk a block without being short of breath. Rachel's transformation began after she made subtle changes to her lifestyle. "

Healthy low carb winter fruit salad


Winter Fruit Salad

Hello everyone! If you are following me on PumpUp (@racheell), you must know that a couple of weeks ago I shared a delicious chicken, corn, and avocado salad on the PumpUp Blog . This time around, I’m here to share a winter recipe with you! 

I spent a lot of time trying recipes, asking others for their opinions, and though I found many promising ones, I still wasn’t sure if any recipe was the one. My epiphany came when I was munching on ready-to-eat dried fruits as my afternoon snack. I wanted to prepare something imbued with Christmas flavours (and obviously, Christmas spirit), so I started to mix all of my favorite winter ingredients until I discovered the one that I’m sharing with you today.

This is a pretty simple snack but I absolutely love it! You can also prepare a big portion of it to serve it during a big winter celebration. It tastes just like the holidays.


  • 600g good-quality ready-to-eat dried fruits (such as prunes, pears, apricots, figs, cranberries)
  • 3 tbsp clear honey
  • 1 slice of cinnamon
  • 1 Earl Grey tea bag
  • 1 tbsp fresh lemon juice
  • A pinch of ginger powder (optional)
  • mascarpone or Greek yogurt, to serve (optional)


  • Tip the fruits and 700ml of cold water into a large saucepan.
  • Add the honey and cinnamon and wait until it starts to boil. Stir well, lower the heat and simmer for 10 minutes until it’s slightly syrupy.
  • Then you have to take the pan off the heat and stir in the tea bag. You have to leave it there to infuse for 10 minutes.
  • After those 10 minutes, you have to remove the tea bag and the slice of cinnamon. After doing that, you have to put the fruits and the liquid into a non-metallic bowl and add the lemon juice (if you want) and the pinch of ginger powder.
  • Once you add the last few ingredients, you can add the mascarpone or the greek yoghurt towards one side of the bowl, without mixing it with the fruits. This enhances the combination and flavours of all the ingredients.

One thing that I like to do with this recipe is to prepare a lot and keep it in the fridge, so when I’m craving for something sweet, I just have to take it out, put some of it in a bowl and then in the microwave and voila! After one day, it tastes even better because all the ingredients are completely mixed!

Merry Christmas to everyone!

I’ll see you next year with a new recipe!

Be happy,


Check out Rachel’s blog here

Chicken Corn Avocado Salad


Learn how to make this beautiful chicken corn avocado salad

If you are following me on PumpUp (@racheell) you’ll know that I love eating healthy and that I obviously love cooking. That’s why you can see so many dishes on my profile! Today I’ll share my first recipe with you, so that you can see for yourself that it isn’t hard to make your own healthy food.

This is the recipe from one of my first posts because you seemed to like it! It’s a salad with corn, grilled chicken and guacamole. I haven’t really indicated a specific amount for each ingredient; it’s that simple! I personally just prepare the amount that seems perfect for me at the moment, so you should do what seems best for you.


  • Chicken breast
  • Salt
  • Pepper
  • Avocado (1/2 or 1 whole, depending on how hungry you are)
  • Red onion 
  • Cilantro - about a handful
  • Jalapeño or serrano (hot chilli)
  • Lemon 
  • Sweet corn (1 can or less should do)
  • Olive oil

For the chicken:

I like to marinate the chicken with a squeeze of lemon, salt and pepper for at least 2 hours. Once the chicken has absorbed these ingredients, preheat your skillet over medium-high heat until hot. Cook chicken in skillet, don’t add any liquid. Reduce heat to medium and cook until meat is no longer pink and the juices run clear, turning chicken occasionally, about 8-12 minutes. Remove from heat and chop into pieces. 

For the guacamole:

Smash the avocado until it looks like a paste.  Finely chop the onion and set some aside for the sweet corn. Next, chop the cilantro and the hot chilli. Add onion mix to smashed avocado, followed by a squeeze of lemon juice (as much as you like. I like to add a lot because it’s my favorite thing in the entire world) and a pinch of salt. Mix everything together. 

For the corn:

I like to use  sweet corn. Add chopped red onion to corn, a bit of olive oil, and salt and pepper, to taste. That’s it, super easy!

Presentation of the dish:

I think presentation is one of the most important things for me, it makes me feel happy and it keeps me motivated to eat a beautifully presented dish, so for this one in particular I like to use a medium bowl and put all my food together, but distribute it nicely so all that I prepared shows off.

Here is the pic, hope you all enjoy it and hope to see some pictures of your creations!

Be happy,