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.
After the glorious holiday season, you may be feeling the need to get back on track with the healthy eating and daily exercise. This delicious smoothie recipe is a perfect way to start you off for a fit 2013!
The “Back On Track Green Monster (Banana Freeze)” comes from Angela at ohsheglows.com.
Back On Track Green Monster (Banana Freeze)
Yield: 3 cups
- 1 cup kale
- 1 large Gala apple (or other sweet apple), roughly chopped
- 1 English cucumber, peeled and roughly chopped
- 1 tbsp fresh lemon juice
- 1 tsp fresh grated ginger
- 1/2 tbsp coconut oil
- Maple syrup, to taste (I used 1/2 tbsp or so)
- 4-5 Ice cubes
- Protein powder, optional
Substitution of the Week:
Switch up your mornings- instead of your daily coffee with cream and sugar try a homebrewed cup of green tea with lemon. Green tea is rich in polyphenols called catechins. These substances have anti-inflammatory and anticancer properties. They have also been shown to help speed weight loss.
Calorie Burner of the Week:
Figure 8 with Band:
ideal for sculpting a tight tummy
- Sit on the floor with your feet together and knees bent. Hold the band with your hands shoulder-width apart. Shift your torso back to lift your feet off the ground. Keep your back straight and core engaged the entire time.
- While keeping tension on the band, draw a figure-8 in front of your chest.
- Repeat the pattern for 30 seconds to 1 minute.
Green Reason of the Week:
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:
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.