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!
Vegan Ratatouille (Gluten Free, Soy Free)
- 1 tbsp olive oil
- 1 large onion, diced
- 1 bay leaf
- 4 tbsp dry red wine
- 1/2 cup tomato juice
- 4 – 5 cloves garlic, crushed
- 1 tbsp dried basil
- 1/2 tbsp dried marjoram
- 1/2 tbsp dried oregano
- dash of ground rosemary
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 zucchini, sliced
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1 eggplant, cut into small cubes
- 2 large tomatoes, cut
- 5 tbsp tomato paste
- Heat the olive oil in a large saucepan over medium heat. Sautee the onion until translucent, about 5 to 7 minutes.
- Add the bay leaf, wine and tomato juice and stir well. Then add the garlic, herbs, salt and pepper and mix until well blended. Cover the saucepan and simmer for ten minutes over low heat.
- Add the zucchini and peppers, stir well, cover and simmer for another 5 minutes. Add the eggplant, tomatoes and tomato paste and stir again. Cover and continue to simmer until the vegetables are tender, about 8 more minutes.
- Serve over brown rice.
Substitution of the Week:
Swap out a traditional yogurt with a coconut based yogurt. This type of yogurt still contains the probiotics (healthy bacteria for your system) as well as essential vitamins and minerals. Try to stick to the unsweetened varieties to avoid excess sugar.
Calorie Burner of the Week:
Repetitions: 5 on each side.
- Assume the standard pushup position with your hands slightly wider than and in line with your shoulders.
- As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow.
- Reverse the movement, then push your body back to the starting position. Repeat on the other leg. Continue alternating until you’ve completed 5 reps on each side.
Green Reason of the Week:
“An estimated 30 percent of the earth’s ice-free land is directly or indirectly involved in livestock production, according to the United Nations Food and Agriculture Organization, which also estimates that livestock production generates nearly a fifth of the world’s greenhouse gases – more than transportation does.”
via The New York Times
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 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.