The Fit Vegan with @NoraTobin: Week 25

 

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.

My new favorite site for vegan recipes is ohsheglows.com! It’s filled with yummy dishes that are not difficult to make. This recipe is perfect for winter nights.

 

Smoky BBQ Chili

Yield: 5 cups

Ingredients:

  • 1 tsp extra virgin olive oil
  • 1 sweet onion, peeled and chopped
  • 4 garlic cloves, peeled and chopped
  • 1 red pepper, chopped
  • 1 jalapeno pepper, seeded and chopped (optional)
  • 2.5 tbsp chili powder, or to taste
  • 1 tsp ground cumin
  • 1 tsp smoked paprika (optional)
  • 1/4 tsp cayenne pepper (or crushed red pepper flakes)
  • 1/2 cup dry/uncooked black eyed peas
  • 3/4 cup dry/uncooked black beans
  • 6 cups vegetable broth
  • 1 (28-oz) can diced tomatoes, liquid drained
  • 2 tbsp tomato paste, to thicken
  • 1 tbsp chia seeds (or ground flax), to thicken
  • 1 cup frozen corn
  • 2 tbsp your fav BBQ sauce
  • 1/2 tsp kosher salt, or to taste
  • couple handfuls of chopped spinach, or other greens like collard, kale, etc

Preparation instructions here.

Enjoy!

 

Substitution of the Week:

Switch up your protein with a plant-based source. Black beans, brown rice and avocado are an excellent alternative to meat. This substitution swaps out the saturated fat and cholesterol with antioxidants and essential vitamins and minerals.

 

 

Calorie Burner of the Week:

Lifting your leg engages the lowest part of your abdominal muscles (the rectus abdominis), while reaching to the outside of the opposite leg engages the internal obliques.

 

 

V Sit Ups

  1. Lie face up with your hands by your side, palms down. Lift your left leg off the ground (keeping it straight) as you engage your core and raise your upper body, reaching your right hand to the outside of your left leg.
  2. Lower all the way back to the floor and repeat on the other side, lifting your right leg off the ground and reaching your left hand to the outside of your right leg.
  3. Continue alternating legs for 30 seconds.

 

Green Reason of the Week:

 

 

“Overfishing not only depletes the fish that are desirable to consumers but causes serious consequences for the marine environment. The natural ocean ecosystem is disrupted; ultimately threatening many non-fished marine species as their natural food supply is removed.” 

 

Motivation of the Week:

 

 

 

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. Oh, man, I need these recipes. I’m fighting my way toward vegetarianism (not vegan, yet) and I struggle with hunger because I’m not used to preparing non-meat meals and I can only take so many salads!

    • This may help you. I too am relatively new to this way of living and it is a challenge. Once a week, I take two yellow crook neck squashes, two zucchinis, two purple onions, and slice them and fry them. Then I drain a can of black beans and shoe peg corn, and rinse them, add these to a boiled bag of brown rice. Mix the whole mess together and divide into baggies and freeze. It takes me about an hour a week. For Quisadillas, I toss in a bunch of Cumin and a bit of fresh Cilantro or driored. S & P to taste. Add to flour tortillas, add shredded white Vegan Cheese and slap in a Quisadilla Maker or a skillet. Add Vegan sour cream and for me it is a meal. And GOOD!

      For a different meal, I take the veggie mixture and add to a jar of veggie spagetthi sauce. I add Vegan Parmesan cheese and a salad. Buy or make your own pesto and cook the spagetthi and toss it with the Pesto and veggies I also make up a white sauce using Vegan butter, flour and Almond milk. I stir in the veggie bag and add to a cooked batch of Orozo … little pasta things that look like rice. Whole new texture and taste. I layer this with Vegan white shreded cheese and bake it for 20 minutes at 350. With this I usually add boccolli. I have no problem being Vegan at home … but eating out with hubbie I eat Vegetarian as I am SICK of having a salad or a plain baked potato. I eat at Mexican and Chinese and Thai restaurants. He is a meat eater.

      For lunch. There is soup in cans, grilled cheese with pesto. I recommend getting a Panini machine. I find it seems to taste alot better in a Panini machine. Do not know why. I also eat celery with peanut butter an salt.
      If you need a sweet … hope you like Oreo Cookies … they are Vegan!!!! Dipped in Almond milk they are a wonderful treat.
      I hope this has helped you a bit. It is a real comittment for sure! Too many ingredients in many of the recipes for me. I really hate to cook. Sorry this is so long.

Speak Your Mind

*