The Fit Vegan Challenge: Week 21

 

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.

 

fit vegan challenge

 

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.

 

fit vegan

ACAI PAPAYA BREAKFAST BOWL

 

Blend:

  • 1 package of frozen acai
  • 1 banana
  • 1 bunch spinach
  • 1 cup frozen blueberries
  • 1 cup almond milk

Toppings: (add to the top of blended mixture)

  • Sliced banana
  • Sliced papaya
  • Hempseed granola
  • Bee pollen and/or flaxseed

Enjoy!

 

Substitution of the Week:

 

 

Skip the bag of ships or refined crackers and opt for a handful of heart healthy nuts.

“The belly-slimming monounsaturated fats are excellent, and each type of nut has great benefits— walnuts have omega-3s and almonds are high in vitamin E.”

- Shape.com

 

Calorie Burner of the Week:

Skier Jumps: tone up your legs and get ready for the ski season at the same time!

 

fit vegan calorie burner

 

How to do it:

  1. Stand tall with your feet, ankles, and knees glued together.
  2. Jump from side to side as fast as possible, keeping your chest lifted and landing softly. The height of the jump does not matter. Focus on the speed.
  3. Do as many jumps as possible for 1 minute.

 

Green Reason of the Week:

 

fit vegan green reason

 

According to the Water Education Foundation, it takes 2,464 gallons of water to produce one pound of beef in California. This is the same amount of water you would use if you took a seven-minute shower every day for six entire months. In contrast, only 25 gallons of water are needed to produce one pound of wheat.

 

Motivation of the Week:

 

fit vegan motivation

 

 

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

Click here for previous Fit Vegan Challenge posts.

 

 

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. says

    Being vegan sounds good, but I wouldn’t want to lose the meat or eggs and substitute them with something like tofu, especially when building muscle is a goal! But I’ll still continue to support anyone doing the fit vegan challenge!

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