Blog Post # 2: The Basics of The One-Week Cleanse

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way! 
Contact: angelajoyhealthfitness@gmail.com

cleanse

The Whole Foods Cleanse is made up of:

  • Fruits
  • Vegetables
  • Legumes
  • Nuts
  • Seeds

The Physician’s Committee for Responsible Medicine (PCRM) created a four food groups nutrition plate. The PCRM explains the benefits and the serving size amounts needed each day.

  1. Fruit – 3 or more servings a day+ Fruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.
    Serving size: 1 medium piece of fruit • ½ cup cooked fruit • 4 ounces juice
  2. Legumes – 2 or more servings a day
    Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans,soybean
    Serving size: ½ cup cooked beans
  3. Whole Grains – 5 or more servings a day+ This group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish—grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc.
    Serving size: ½ cup hot cereal • 1 ounce dry cereal • 1 slice bread
  4. Vegetables – 4 or more servings a day+ Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra betacarotene. Include generous portions of a variety of vegetables in your diet.
    — Serving size: 1 cup raw vegetables • ½ cup cooked vegetables

Foods to Eat & Why:

Whole Grains
• Whole grains include breads, hot and cold cereals, pasta, cooked grains such as rice and barley, and crackers.

• One serving equals 1/2 cup of pasta, grains, or cooked cereal, 3/4 to 1 cup of ready-to-eat cereal, 1/2 bun or bagel, or 1 slice of bread.

Vegetables
• “Dark green vegetables” include broccoli, kale, spinach, collards, turnip, mustard and beet greens, bok choy, and Swiss chard.

• “Other vegetables” refers to all other vegetables, fresh or frozen, raw or cooked.

• One serving of vegetables equals 1/2 cup cooked or 1 cup raw (unless an amount is specified).

Legumes, Nuts, Seeds
• Legumes include any cooked bean such as pinto, kidney, lentils, split peas, navy beans, and chickpeas, soybean

• One serving of legumes equals 1/2 cup of beans, soybean

• Nuts include whole or chopped nuts, nut butters, whole seeds, and seed butters

• One to two servings of nuts may be included in a healthy diet, but they are optional. One serving of nuts or nut butters equals 1 tablespoon.

Fruits
• Fruits include all fruits, fresh or frozen, raw or cooked, and fruit juices.

• One serving equals 1/2 cup cooked fruit, 1/2 cup fruit juice, 1/4 cup dried fruit, or 1 piece

 

The cleanse does not include:

  • Processed foods
  • Packaged foods
  • Foods that contain more than 5 ingredients
  • Foods with ingredients you cannot pronounce
  • Refined foods
  • Fast food
  • Animal products

For more information on meal planning and preparation, click on the PCRM website and PDF.

Whole Foods Cleanse

 

Will you join me in this special one-week cleanse?

  • Who: YOU are invited to participate?
  • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
  • When: Monday, February 29 – Sunday, March 6
  • Additional information and instruction will be provided throughout the week.
  • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

 

 

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