The Fit Vegan Challenge: HINT: You don’t have to become a vegan to benefit from SOME Vegan in your life!
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.
Acai Bowl Recipe:
- 1 packet of frozen acai
- 1 c. frozen spinach
- 1/2 c. berries
- 1 scoop brown rice/hemp protein powder
- 1 c. almond or rice milk
- 1 packet of stevia to sweeten
Pour mixture into a bowl.
- sliced banana
- fresh berries
- hempseed (great source of protein)
Substitution of the Week:
Switch out your cheese and crackers with hummus and pita (or crackers). Hummus is creamy and rich, so it’s almost like you are having cheese without your waistline paying the price. Chickpeas (the main ingredient in hummus) are rich in fiber and protein, as well as folic acid.
Calorie Burner of the Week:
Plank with arm raise:
A regular plank is an excellent calorie burner and a total body toner. Adding an arm raise takes this exercise to the next challenging level. This exercise builds core strength, improves posture and tones the upper body and stomach.
How to do it:
- Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles.
- Brace your core and maintain your hip placement as you lift your right arm straight out in front of you.
- Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-10 seconds and then switch arms.
Green Reason of the Week:
Reducing fish consumption makes a difference.
According to a Food and Agriculture Organization (FAO) estimate, over 70% of the world’s fish species are either fully exploited or depleted. The dramatic increase of destructive fishing techniques worldwide destroys marine mammals and entire ecosystems.
Motivation of the Week:
“A journey of a thousand miles, begins with a single step.” – Lao Tzu
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.
Some other twists on Acai Bowl Recipes- You’ll Become Addicted, We Promise!
This post was originally live a few years ago- and since then, many of us have jumped on the Acai Bowl bandwagon. The “recipe” below is one I crafted, based on a few ideas I had seen on Pinterest. Let me be clear: THIS IS SO DELICIOUS it’s hard to not eat 3 a day! AND my man LOVES it, he was making it for himself when I wasn’t in town! Please note– these Acai bowls are full of goodness but we encourage you to track your macros…..this can easily be a 500-750 calorie meal– and you’ll be full, but be aware. Ultimately, calories count!!
Kelly’s Acai Bowl Recipe
I wanted to make an ACAI bowl badly one night– and I had no time to run to the grocery store and pick up frozen ACAI so I ordered from Amazon Prime Now and got this ACAI Powder. I strongly recommend it– it’s a little pricey but so worth it. CLICK HERE to buy on Amazon.com.
I pull out a Nutribullet large cup — and seriously, if you don’t have a Nutribullet yet, get one. It’s truly one of the most used appliances in my kitchen. I even pack my Nutribullet for business trips– for bulletproof coffees or to make smoothies/protein shakes in the room. #diva
So in the picture above, I use one of the tall cups. I first put in one frozen banana or a non-frozen one if I have them handy. Then I add in a serving of frozen mixed berries (we buy big bag of blueberries/raspberries/blackberries/strawberries) and sometimes I add in a serving of frozen mango too. No rules here, you’ll learn to experiment.
NEXT UP– add a serving of the ACAI powder, I think it’s 2 TBS. I add a scoop of my favorite protein powder:
Then I add Almond Milk, I use Blue Diamond 30-calorie almond milk. THIS IS A KEY THING TO CONSIDER. I add a LITTLE BIT OF ALMOND MILK AT A TIME- AND BLEND A LITTLE BIT AT A TIME. Why? If you put in a lot of almond milk, you get ACAI SOUP or an ACAI SMOOTHIE– maybe you are ok with that but I like my ACAI bowls to be THICK. Just personal preference. If you want your ACAI bowl to be thick — add little bits of almond milk, then blend, then open the Nutribullet and – you may have to use a sharp knife to chop up the frozen chunks of berries and banana to mix better– then blend again and add just a little almond milk as needed. When it’s done, it should not be in my opinion, soupy– you should need to use a spatula to spoon it out in a bowl.
Let’s be real. If you goof up and make it too runny, IT STILL TASTES AMAZING.
Top the acai bowl with layers of fruit– I do banana then berries- other folks add seeds– I add Paleo Granola on top- my favorite brand is below:
You can buy 100 bags of this stuff on Amazon.com by CLICKING HERE. I am obsessed with them you have no idea how good this stuff tastes.
You may also want to try topping off your ACAI bowl with shaved dark chocolate or coconut!! What are your favorite toppings??