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.
It’s time for THANKSGIVING! I was surprised to find out how easy it is to make the side dishes at Thanksgiving vegan. Below is a delicious mashed yams from “Chloe’s Kitchen.” It’s a waistline friendly side dish- dairy and butter free!
Mashed Coconut Yams with Currants
Photo Credit: New York Times
Vegan Mashed Coconut Yams with Currants
- 3 large garnet or other yams, peeled and cut into 2-inch pieces
- 1 cup canned coconut milk, mixed well before measuring
- 1/3 cup maple syrup or packed brown sugar
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground ginger
- 1/3 cup currants, soaked in warm water for 10 to 15 minutes and drained
- Place yam pieces in a large pot and cover with cold water. Cover and bring to a boil. Cook until fork-tender, 15 to 20 minutes. Drain and return to pot.
- Add coconut milk, maple syrup, salt and spices, and mash with a potato masher until smooth. Adjust seasoning to taste. Add more coconut milk for a creamier texture and more maple syrup for a sweeter flavor. Mix in currants and serve.
- Yield: 6 servings
Substitution of the Week:
This Thanksgiving, swap out the butter you use when baking desserts with applesauce. Use the same amount of applesauce as you would butter, if not a little bit more. The dessert will taste just as good and guilt free.
Calorie Burner of the Week:
Do this exercise the morning of Thanksgiving to rev up your metabolism and prepare yourself for the big day.
- Stand tall with your feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible.
- Land softly and immediately bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position.
- Lower your chest to perform a pushup. Jump both feet back in and stand. Immediately jump up to repeat. Continue to do as many reps as possible for 1 minute.
Green Reason of the Week:
“There will not be enough water available on current croplands to produce food for the expected 9 billion population in 2050 if we follow current trends and changes towards diets common in western nations,” according to the report by Malik Falkenmark and other scientists at the Stockholm International Water Institute noted, as reported by The Guardian.
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.