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.
Recipe: Homemade Falafel Pita Wraps
Combine in food processor or blender:
- 1 15-ounce can chickpeas
- 1/2 red onion
- 2 cloves garlic
- 5 sun-dried tomatoes
- 1/2 cup parsley
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 cup flour
- 2 tablespoon olive oil
Form mixture into patties and saute in olive oil for 3 minutes each side
tomato, red onion, avocado
Put all mixture in the pita and top with tahini and/or hummus.
Substitution of the Week:
Swap out the traditional chedder cheese with a delicious vegan substitute- Daiya cheese. This brand is as close as it comes to cheese without the high amounts of fat and negative effects on the environment.
Calorie Burner of the Week:
This dynamic exercise targets the core, shoulders, chest and glutes. Incorporate this move into your workout and you will notice a flatter stomach and toned rear in very little time.
Plank on medicine ball with leg raise
- Start in a push up position with your chest up, ribs squeezed together, glutes tight and quads tight. (optional put your hands on a med ball for the extra challenge).
- In an alternating pattern lift one leg at a time. keep you legs straight and lift from your glutes.
- Keep your hips still through the entire exercise.
- Do 10 leg lifts each side.
Green Reason of the Week:
Thirty percent of the world’s land is used for agricultural production; 70% of that amount is devoted to livestock production.
Motivation of the Week:
“For attractive lips, speak words of kindness. For lovely eyes, seek out the good in people.”
–Audrey Hepburn’s beauty tips
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.