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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.

This is the one secret you need to travel healthy

This is the one secret you need to travel healthy

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https://www.youtube.com/watch?v=-0P08YXLUZI 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

Where do raw vegans get their protein from?

Where do raw vegans get their protein from?

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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.

Recharge with this simple 3 ingredient green smoothie

Recharge with this simple 3 ingredient green smoothie

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For some, green smoothies seem like green monsters. They're daunting and downright unappealing. The odds of you actually enjoying a green smoothie can be ever in your favour when you sweeten it up with a bit of fruit rather than refined sugar. Add the juice of your favourite citrus sphere, add chunks of something sweet and tropical, and you, friend, have a 3 ingredient green smoothie. No fuss or worry necessary. Simple preparation leads to extraordinarily nutritious results.

3 ingredient green smoothie

  • The juice of 6 oranges
  • 1/2 a pineapple, cut into chunks
  • 100g of spinach

Blend and enjoy. Add water if necessary to make the smoothie's consistency less viscous.

3 ingredient green smoothie

Enjoyed this simple 3 ingredient green smoothie? What are your favourite smoothie combinations using 3 ingredients? Comment  below or tag your best smoothie recipes on the PumpUp app! Recipe courtesy of PumpUp member @veganmetalhead.

Drop everything and make this fiery sriracha no-cheese pizza

Drop everything and make this fiery sriracha no-cheese pizza

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A no cheese pizza? I know. You’re either totally into it, or just plain ready to run the other way. I, too, always thought that a pizza wasn’t a pizza without the cheese, but boy was I wrong. I tested this Fiery Sriracha No Cheese Hummus Pizza using a thin and crispy crust with this hot hummus, and it tasted something like heaven The catch is that you can’t make it with just any hummus. You’ve got to use a flavorful one that’ll create a gooey bed for your veggies to roast. I used the Tribe Hummus Fiery Sriracha flavor. I love Tribe, especially for their seasonal flavors and quality ingredients. This limited edition flavor has a special kick that gives this pizza a tang that’s irreplaceable!

Don’t let the idea of using hummus in place of cheese scare you away. It’s a simple method that’s sure to deliver tasty results. I spread a layer of a special hummus over the crust, then made a bed of veggies, and topped it off with dried herbs and a drizzle of olive oil. You can almost do it with your eyes closed. Enjoy!

fiery sriracha no cheese pizza

Fiery sriracha no-cheese hummus pizza

Prep time: 5 minutes | Cook Time: 20 minutes | Total time: 25 minutes
A cheeseless pizza using fiery sriracha hummus, fresh vegetables, and dried herbs to create a mouthwatering pizza that'll have you dreaming about hummus.
Serves: 8 slices
INGREDIENTS
  • 1 Pre-made Pizza Crust (I used Udi's Gluten Free Pizza Crust)
  • 4 oz Tribe Hummus Fiery Sriracha flavor (or other flavor)
  • 10 Baby Bella Mushrooms, sliced
  • 4 Tomatoes, sliced (preferably juicy ones)
  • 2 Tbsp Capers
  • ½ tsp Dried Oregano
  • ½ tsp Dried or Fresh Basil
  • ½ tsp Garlic Powder
  • ½ Tbsp Olive Oil
 fiery sriracha no cheese pizza 3
INSTRUCTIONS
  1. Preheat the oven to 425F.
  2. On a baking sheet lined with parchment paper place the pizza crust and spread the hummus over it evenly, leaving about ½ an inch from the edge of the crust.
  3. Add the tomatoes, mushrooms, and capers over the hummus evenly.
  4. Season with the oregano, basil, and garlic powder.
  5. Drizzle with the olive oil and bake for 15-20 minutes, or until golden brown.

pizza

This is a recipe courtesy of PumpUp member Tara Milhelm @thewholetara. Follow her blog for more tips and recipes and add us on Snapchat: pumpupHQ to wish her a happy birthday! 

Meal prep idea: Quinoa with veggies and black beans

Meal prep idea: Quinoa with veggies and black beans

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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:

  • A handful of baby spinach
  • 3-4 tablespoons of tomato sauce
  • 1 zucchini
  • 1 red or green pepper
  • 1 carrot
  • 1 can of black beans
  • 1 cup of quinoa
  • 1 onion
  • ½  garlic bulb
  • Olive oil
  • Some salt and pepper

How you do it:

  1.  In a saucepan put 3 cups of water (for a cup full of quinoa) and a little bit of salt and let is boil then add the quinoa (make sure the quinoa is rinsed well), cover it and let it cook until the quinoa absorb all the water
  2. Mince the garlic and the onion, cut the zucchini into squares and, the pepper and the carrot into strips
  3. In a pan put some olive oil and add the minced onion and garlic and let it cook for about 5 minutes
  4. Add the pepper, the carrot and the zucchini along with a glass or two of water and let it cook for about 15-20 min then add the black beans and let them cook until nice and soft – you can add more water if you like but you should have some water left in the pan at the end
  5. When it is almost done add the baby spinach, the quinoa and the tomato sauce and stir then let it cook for another 3-4 minutes

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!

4 healthy snacks that'll help you stop cheating between meals

4 healthy snacks that'll help you stop cheating between meals

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One of my favorite ways to stay energized throughout the day is to always have healthy snacks with me. It is SO important to plan ahead! If you know you are going to be running around all day, whether you are at work or going class to class, you should make sure you have healthy options with you so you don’t reach for that bag of chips or candy bar! The perfect snacks are whole fruits and veggies that will keep you CARBED UP! Here are some of my favorite healthy snacks to munch on throughout the day!

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BANANAS are my #1 go-to snack. They are super easy to throw in your bag and eat throughout the day! Make sure your bananas are ripe like these so you get all of the nutritional benefits and so they digest properly!

DATES are like little packs of energy! If you don't have a lot of time on your hands, dates are a great option to get in lots of energy with this nutrient and calorie dense snack!

 

DATES are like little packs of energy! If you don’t have a lot of time on your hands, dates are a great option for you to get in lots of energy with this nutrient and calorie dense snack!

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!--Not only are they delicious, but they are also a great boost of natural caffeine!

 

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!–Not only are they delicious, but they are also a great boost of natural caffeine!

 

Think AHEAD! Cut up some of your favorite veggies and put them in a bag or container to munch on throughout the day. Veggies will keep you going and give you the energy you need to hold you over until your next meal!

 

If you fail to plan, you plan to fail

Eating healthy snacks like these will help you kick cravings for unhealthy, processed food. Whole, plant-based snacks a re not only amazing for your mind and body, but they will also keep you energized for your busy days and fuel you for success! Making small changes like this to your every day life will undoubtedly make a huge impact on how you look and feel. Before you go to bed tonight, ask yourself: what am I going to pack for tomorrow?

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.

4

Raw in College: Advanced Meal Plan

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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

**This plan is best for people who want to fully embrace the Raw in College lifestyle!!!—this means you are ready to cut out animal products and processed foods—it applies to anyone who is looking to completely change their life in all aspects—enhance your overall health, lose weight, and feel your best through a whole food, plant based diet. This plan is meant to provide guidelines not rules for your eating habits. The options for this lifestyle are truly endless, so this is just a general idea of what your day could look like! YOU ARE ABOUT TO CHANGE YOUR LIFE!**

WATER: Every day, you should be drinking at least half of your body weight in ounces! For example, if you are a 140 pound woman, you should be drinking 70 ounces of water throughout the day. Water flushes your body of toxins and other harmful substances that have been accumulating in your body up until this point. When you wake up, you should start your day with one liter (32 ounces) of water—for some people, this may be a big change! Water does nothave to be boring! You can infuse your water with fresh fruits and herbs to really enhance your hydration and make it tastier for you— most importantly!

BREAKFAST OPTIONS:

**my secret ratio to a perfect smoothie every time: 1/3 of the blender should be frozen fruit, 1/3 fresh, ripe fruit, and 1/3 greens (such as kale, spinach, romaine)—if you like a thick smoothie, add water as you go to achieve your desired consistency—if you like more of a liquid consistency, fill your blender 1/3 of the way and it should be perfect!**

  • FRUIT PLATTER- This option can consist of a variety of fresh fruit of your choice! I also love eating mono meals– this is when you just have a large quantity of one fruit, such as an entire personal watermelon or honeydew. Eating mono meals helps your digestive system immensely and you will definitely notice a difference!
  • 32 oz FRESH PRESSED JUICE- It’s all about what YOU enjoy on this lifestyle! What are you in the mood for? The variations of juice recipes are endless! Juice is an incredible way to get nutrients into your body quickly and give you the energy you need to jump start your day!
  • ‘NICE’CREAM: MY FAVORITE! It’s so yummy you won’t believe how healthy it is for you! Simply blend frozen fruit in a high speed blender or food processor until the desired ice cream consistency! As a base, I like to blend about 2-4 frozen bananas in my food processor and top it off with fresh strawberries, blueberries, and dried mulberries for an extra crunch! 

LUNCH OPTIONS:

  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas)
  • I like to ‘dress’ my salad with the juice of about 1/2 of a lemon, but if you are transitioning from a diet heavy in creamy dressings, you may want to try out some of my raw salad dressing recipes coming soon on my RECIPES page!

WITH

  • 2 to 4 pieces/cups of fruit (grapes, berries, apple, peach) and unlimited veggies from your always list down below!

OR

  • fruit/veggie smoothie

OR

  • fresh pressed juice

OR

  • ‘nice’cream

DINNER OPTIONS: (very similar to lunch and can be interchangeable)

  • Start your meal with a smoothie, fruit platter, or ‘nice’ cream! (this will help eliminate cravings for processed sugars after your meal, especially if you are used to having dessert after your dinner!)
  • RAW SALAD (kale, spinach, romaine, spring mix, arugula, collard greens, etc) filled with unlimited raw veggies!! (carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas, avocado)

OR

SNACK OPTIONS:

  • always veggies: carrots, broccoli, cauliflower, spinach, green beans, kale, asparagus, corn, beans, celery, cucumber, eggplant, greens of any kind, mushrooms, onions, pea pods, peppers, squash, sugar snap peas
  • fresh fruit
  • small handful of naturally dried fruit (no added sugar, no preservatives)
  • handful of whole natural raw nuts (walnuts, almonds, pecans, cashews, etc)