The Fit Vegan Challenge

 

The fit vegan challenge

An easy to follow, (no fasting allowed) plan for attaining a fabulous body,

inside and out.

 

WHAT IS THE FIT VEGAN CHALLENGE?

  1. Make one meal each day a healthy, vegan one.
  2. Incorporate the “calorie burner of the week” into your fitness regime.

 

WHY VEGAN?

A few benefits of plant-based foods:

  • Speed Weight Loss
    “A plant-based diet revs your metabolism, causing you to burn calories up to 16% faster that you would on a non plant-based diet for at least the first 3 hours after meals.” – New York Times Bestselling author, Kathy Freston
  •  Boost Energy & Brighten Complexion
    The wide array of antioxidants, vitamins, and phytonutrients in plants provide an array of benefits including overall increased energy and the repairing and protecting of cells to reveal glowing, clear skin. – USDA
  •  Contribute to a Lifetime of  Optimum Health
    Those who eat generous amounts of plant-based foods are likely to have reduced risk of chronic diseases, including stroke. cardiovascular diseases, and certain cancers. – USDA (choosemyplate.gov)

 

Vegan Meal of the Week:

 

vegan meal of the week

Make lunch or dinner a DELICIOUS, healthy vegan meal (unrefined grains, beans, legumes, veggies, fruit, non GMO tofu, tempeh). No meat, fish, dairy, or eggs. Each week I’ll provide one vegan meal option and one substitution or healthy addition to incorporate into your daily menu to help you feel satisfied and never deprived.

 

Recipe: Avocado Pesto Pasta – Serves 4 to 6

Place the following ingredients in a food processor, put over brown rice pasta, add a green salad and enjoy!

  •  1 bunch fresh basil
  •  ½ c pine nuts
  • 2 avocados
  • 2 tablespoons lemon juice
  • 3 cloves garlic
  • ½ c olive oil
  • sea salt
  • black pepper

(Chloe’s Kitchen- Chloe Coscarelli)

 

Substitution of the Week:

Swap out your regular milk with almond, brown rice, soy or coconut milk. I like the Almond Breeze 40 cal. Try a few until you find the one you really enjoy. It doesn’t take long to transition, and your body will truly thank you!

 

Calorie Burner of the Week:

 

intervals

Intervals: After a proper warm up, hop on an elliptical or treadmill. If you are outdoors, try to run on a soft surface to protect knees. Maintain a moderate pace for 1 minute, then a fast pace for 30 seconds. Repeat for 15-20 minutes.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise than slow endurance exercise. Intervals also improve speed and performance in sports.

 

Green Reason of the Week:

Reducing meat consumption makes a difference.

The United Nations (FAO) estimates that livestock are responsible for 18 percent of greenhouse gas emissions, a bigger share than that of transport.

 

Motivation of the Week:

 

I think the better version of the word impossible is “I am possible.”  Believe in yourself, believe in your dream and take small steps each day to make it happen.

 

For more recipes, fitness tips, and workouts visit www.noratobin.com and follow on Twitter @NoraTobin.

 

 

Nora Tobin grew up in the High Sierra’s on Lake Tahoe, where she spent most of her childhood outdoors- hiking, snowboarding, skiing, wakeboarding, rock climbing, and white water rafting.

Nora is a GNC Brand Ambassador and a weekly contributor to SHAPE. She is a NASM certified personal trainer and currently working towards certification as a Fitness Nutrition Specialist.

Nora is the creator of a unique fitness program that incorporates yoga, weight training, stand up paddle, beach boot camps, hiking, running, sports specific training, as well as nutrition information and meal plans, for ages ranging from 5 to 70. She is writing a fitness book currently slated for publication that will serve as a manual for a knockout body, peaceful mind, and better planet. Nora has competed on the AVP, CBVA, Corona Wide Open, and GAV beach volleyball tours.

Comments

  1. I love the ‘fit-vegan challenge’. its amazing how energetic and the complexion clears up with a vegan diet. and adding fitness… only a topper on the confidence chart. Nice.

    tonight’s vegan meal – portabella parmigiana with vegan parmesan. ;)

  2. Thanks Christine! I’m happy to hear your experience eating vegan. It really makes a huge difference on every level. I’d love to get your portobello recipe.

  3. I am already vegan, but that recipe looks delicious! As an avocado lover, I will definitely be trying it out. The high intensity interval training is a great idea and will definitely add that to my activities list. Thank you for this article!

  4. I did not know about the metabolism benefit. Although I’m not vegan, I eat a lot of organic fruits and veggies. Lately I’ve been using raw beets (beetroot, some people say) in my juicer and it’s delicious! I originally began adding that to carrots, parsley, tomatoes, etc. when I found out that beets will lower blood pressure and I HATE the side effects the meds have.

  5. What a great challenge!! I love the association of vegan foods & exercise, I know it has been a huge fitness asset for me in my running. =)

  6. Love it, as a vegan I love helping to inspire other women to try to add more veggies into their diet. I feel great since going vegan and can’t imaging changing it up!

    Thanks!

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