An easy to follow, (no fasting allowed) plan for attaining a fabulous body,
inside and out.
WHAT IS THE FIT VEGAN CHALLENGE?
- Make one meal each day a healthy, vegan one.
- Incorporate the “calorie burner of the week” into your fitness regime.
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.
Today’s recipe comes from Jill Hanner via Powercakes. Enjoy Jill’s Vegan Pumpkin Protein Pancakes. They are delicious! (Editor’s note: subscribe to the FitFluential Eats YouTube channel for more recipes from Jill Hanner and other FitFluential Ambassadors!)
Vegan Pumpkin Protein Pancakes
- 1/3 cup canned pureed pumpkin
- 2 tbsp unsweetened applesauce
- 1/2 cup almond milk (or any other milk)
- 1 tsp vanilla extract
- 1/4 tsp pumpkin pie spice
- 1/8 tsp salt
- 1 tsp baking powder
- 4 tbsp Chick Pea Flour
- 2 tbsp Organic Coconut Flour
- 1 scoop French Vanilla Neo Cell Sport Protein Powder (or a brown rice protein substitute)
- 1 packets stevia (optional)
- 1 tsp oil (for frying)
- Add pumpkin, applesauce, almond milk and vanilla to a bowl and whisk until smooth.
- Mix dry ingredients in a mixing bowl. (spices, salt, baking powder, flours and protein powder)
- Pour blended wet ingredients into dry and mix.
- Heat oil on a pan and add batter onto griddle .
- Flip when ready!
Substitution of the Week:
Enjoy crackers the healthy way with these all-natural, gluten free, vegan crackers. They are packed with fiber, protein, and will not spike blood sugar.
Calorie Burner of the Week:
Skater to Depth Jump: The combination of these two exercises challenges the body in multiple planes, burns a huge amount of calories, and tones up hard-to-target areas (side of the booty, inner thighs). Your core is engaged the entire time to help you flatten and sculpt your stomach.
Reps: 6 per side
How to do it:
- Stand next to a bench or box. Shift your hips back, bend both knees, and drive off your left foot to leap as far as you can to the right.
- Land softly on your right leg (keep your hips back and your back naturally arched) and repeat to the other side, driving off your right foot to leap as far as you can to the left.
- Land on your left leg, and then immediately face the bench or box, shift your hips and arms back, and jump up (using both feet) onto the bench or box.
- Jump back down and land softly by bending your knees. That’s one rep. Do 6 reps on one leg, and than repeat on the other side.
Green Reason of the Week:
“One of the most meaningful things we can do to arrest climate change is to change the way we eat. As hammered home by the head of the Intergovernmental Panel on Climate Change in recent lectures in London and Paris, the meat industry is one of the most devastating causes of global warming. And this is not just factory farming–some analysis indicates that smaller farms cause more warming. They’re generally better for animal welfare, water pollution, and desertification, but they actually require more resources, and thus cause more greenhouse gas emissions.”
Motivation of the Week:
A few of my daily reminders…
- Dream Big
- Spread Your Sunshine
- Constant and Never Ending Improvement
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.