The Fit Vegan Challenge: Week 2

 

nora tobin

 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:

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: Acai Bowl

acai bowlBlend:

  • 1 packet of frozen acai
  • 1 c. frozen spinach
  • 1/2 c. berries
  • 1 scoop brown rice/hemp protein powder
  • 1 c. almond or rice milk
  • 1 packet of stevia to sweeten

Pour mixture into a bowl.

Add:

  • walnuts
  • sliced banana
  • fresh berries
  • flaxseed
  • hempseed (great source of protein)

ENJOY!

 

Substitution of the Week:

Switch out your cheese and crackers with hummus and pita (or crackers). Hummus is creamy and rich, so it’s almost like you are having cheese without your waistline paying the price. Chickpeas (the main ingredient in hummus) are rich in fiber and protein, as well as folic acid.

 

Calorie Burner of the Week:

 

plank with arm raise

 

Plank with arm raise:

A regular plank is an excellent calorie burner and a total body toner. Adding an arm raise takes this exercise to the next challenging level. This exercise builds core strength, improves posture and tones the upper body and stomach.

How to do it:

  1. Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles.
  2. Brace your core and maintain your hip placement as you lift your right arm straight out in front of you.
  3. Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-10 seconds and then switch arms.

 

Green Reason of the Week:

 

Reducing fish consumption makes a difference.

According to a Food and Agriculture Organization (FAO) estimate, over 70% of the world’s fish species are either fully exploited or depleted. The dramatic increase of destructive fishing techniques worldwide destroys marine mammals and entire ecosystems.

 

Motivation of the Week:

 

 

“A journey of a thousand miles, begins with a single step.” – Lao Tzu

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’ve been incorporating a plant-based diet into my life for the past couple of months and I am LOVING it! We haven’t eliminated animal products from our house completely but the progression has been amazing for me and I have never felt better!

  2. I believe whole heartedly in the Vegan diet, I just didn’t find that I felt well after doing it for a month. I was definitely getting in a variety of foods and plenty of proteins from lentils.

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