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Angela Joy Health & Fitness

Your Integrative Nutrition Health Coach!

I am happy to announce I have officially completed my certification at the Institute for Integrative Nutrition (IIN).
 
I am now a Certified Integrative Nutrition Health Coach!!
IIN Health Coach
 
Over the course of the past year my life has transformed in more ways than I could have imagined — all of which I am incredibly thankful for.
 
I learned an abundance of valuable information on how to live a fully authentic, healthy, and well-balanced lifestyle.
 
Now that I have been able to learn this life-changing information and instill amazing transformation into my own life, I am hoping to bring this gift to you through my health coaching practice.
 
My education at IIN consisted of coaching methods, practical lifestyle management techniques, and over 100 dietary theories; including Ayurveda, gluten-free, Paleo, raw, vegan, macrobiotics, and everything in between.
 
I was taught by the top specialist in each field. Just to name a few; Deepak Chopra, David Katz, Walter Willett, Andrew Weil, Gabrielle Bernstein, Mark Hyman, Marion Nestle, Joshua Rosenthal, and many others.
 
My education has equipped me with extensive, cutting-edge knowledge in holistic nutrition, health coaching, lifestyle change and prevention.
 
As a result I will begin working with clients one-on-one and in group programs to help others create a healthier, more balanced, happier life, while creating sustainable positive lifestyle changes.
Angela Joy Health Fitness Cover Letter
During this process I will also be seeking speaking engagements and events to offer presentations and lessons on various topics. Therefore, if you or someone you know is seeking a speaker in the field of health and nutrition, let me know! I would happy to offer a presentation to your audience.
 
As a Integrative Nutrition Health Coach I work with clients, like you, to help make lifestyle changes and choose health-promoting ways that produce real and lasting results.
 
Fruit

In the coming weeks:

– I will begin offering FREE health history consultations
– I will be launching my website
– I will be sending out my first newsletter
– I will be introducing my first group program
 
Be on the look out. If you are interested in ANY of the above listed items, please let me know ASAP. 
 
Thank you all ❤ I am incredibly grateful for all that I achieved, and everything that is to come xo

Join Me! – Contact me now to get started.

❤ Wishing you love, joy and blessings,
Angela Joy
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Run Faster & Stronger Through Strength Training

By: Angela Joy

Most runners participate in only one form of exercise which is, you guessed it – running.

Doing the same form of exercise each day is not effective in properly strengthening the body’s muscles, improving performance and preventing injuries.

As a result, it is suggested that runners participate in a consistent resistance training program to properly strengthen their muscles and evenly distribute their weight.

Strength training will not only assist in preventing injuries, it will also increase speed, endurance, runner efficiency, balance and flexibility.

STT RR

Why Strength Train?

As a runner it is easy to fall into the pattern of running the same route, for the same distance, for the same amount of time, day in and day out.

When we participate in the same consistent form of exercise our muscles are not being challenged.

Over time the body will acclimate to these activities and will not build strength or endurance.

Chief Science Officer at the American Council on Exercise Cedric Bryant reported that variety in an exercise routine allows the body to be physically challenged.

He concluded in an ACE article titled, “Why is it Important to Vary My Exercise Routine,” many of the body’s physiological systems, such as the muscular system, will adapt to an exercise program within approximately six to eight weeks.

He further stated that continuing to participate in the same form of exercise activities will cause the body to “reach a plateau because your body has adapted to the repetitive training stimulus.”

In an effort to prevent reaching a plateau it is not only beneficial to alternate between different types of workouts, but to also incorporate different styles, durations, equipment and intensities.

ST R

The Benefits of Strength Training

The muscles used during running must be properly strengthened, stretched and cared for in order to sustain your running ventures, reach performance goals and increase your running abilities.

Strength training will create strong muscles, prevent injury, improve speed and confidence, improve running efficiency, while also allowing the body to more effectively utilize each breath.

A Runner’s World Magazine article titled, “Strength Training for Runners” stated that if you want to “perform at your full potential” you need to take a comprehensive approach to your training – which includes flexibility, mobility, balance and strength training.

ST

How to Strength Train

Strength training is defined by the American College of Sports Medicine (ACSM) as “a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.”

Strength training activities can be accomplished through traditional free weights, body weight exercises, resistance machine exercises, elastic tubing, medicine balls, and even household items such as cans and jugs, the ACSM stated in a 2013 report on resistance training.

The ACSM recommends that a strength training program is performed a minimum of two non-consecutive days each week.

According to the ACSM, one standard strength training session should be made up of 8 to 10 different exercises that target all of the major muscle groups, and each exercise should be completed for a total of 8 to 12 repetitions.

Strength training workouts general target the chest, back, shoulders, bicep, triceps, abdomen, quadriceps and hamstring muscles.

Runners however tend to focus on specific areas of their body when participating in a strength training program.

According to Runner’s World Magazine runners should focus on strengthening three areas; the core, upper body and lower body.

Core muscles strengthen the abdominals and back. These muscles are the foundation of all movement. Therefore, a strong core create and support strong legs and arms.

Lower body muscles include the soleus, gastrocnemius, tibialis anterior, quadriceps and hamstring muscles.

These muscles create leg strength to withstand fast, long and difficult running ventures.

Upper body muscles include the shoulders, chest, biceps, and triceps. These muscles increase speed during running as the runner pumps their arms and proportionately balances their bodies.

STT

Strength Training Exercises

A few examples of resistance training exercises to improve running ability, strength and performance include;

  • Squats
  • Lunges
  • Plank
  • Clamshells
  • Bent-over row
  • Side plank
  • Lower body Russian twists
  • Scorpion
  • Back extension
  • Hip bridge
  • Jack knife
  • Alternating shoulder press
  • Deadlift

ST Pl

Accomplished American marathon runner Amby Burfoot has inspired millions of runner with his quote, “You have to want it, you have to plan for it, you have to fit it into a busy day, you have to be mentally tough, you have to use others to help you. The hard part isn’t getting your body in shape. The hard part is getting your mind in shape.”

ST Runners

Antioxidants and Disease Prevention

I have a very special article to share with you today! University professor and registered dietitian Chuck Balzer has graciously offered to share his incredibly article entitled, “Antioxidants and Disease Prevention.” This well-written article is both educational and insightful.
I hope you enjoy it, and learn the importance of antioxidants
and phytochemicals within a healthy diet.

By: Chuck Balzer, MS RDN CNS

Regardless of what media outlet one receives their health and medical information from it is likely that the term “antioxidant” is a familiar one. Since the 1980’s, antioxidants have been a star topic that is ubiquitous in the field of nutrition and disease.

What are these compounds and how do they function in the body?

Oxygen is obviously essential for life on earth, including the survival of humans. However, the utilization of oxygen does come with a price. During the process of oxygen usage, unstable molecules known as free radicals are created at the cellular level. These free radicals act in a “chain reaction” fashion, stealing stable electron partners from other paired electrons; resulting in instability. The damage occurring as a result of these compounds has been associated with well-over 100 diseases; including heart disease, cancer, and even the aging process. It is estimated that each of the trillions of cells in the human body take 10,000 so called oxidative “hits” per second! If it were not for our ability to protect against this, our bodies would degenerate at an extreme rate. Antioxidant nutrients play a key role in our ability to protect against this oxidative damage.

Antioxidants

The most popular nutrients in this category are vitamins E & C, along with beta-carotene; however, these are far from alone. Plants produce compounds known as phytochemicals (phyto means “plant” in Greek) that are also referred to also phytonutrients; since so many have been found to have health promoting properties. There are now estimated to be as many as 4,000 phytochemicals in nature. Scientists researching these components point to the protective properties for the plant’s own survival against excess exposure to oxygen and sunlight. When humans ingest these foods – they derive unique – but comparable benefits.

The human body also produces a multitude of antioxidant compounds, including glutathione, lipoic acid, and coenzyme Q10. However, research findings continue to show that this production is insufficient for optimal defense against oxidative damage, thus making the receiving of adequate amounts via the diet all the more imperative for good health.

Note: Research has also shown that aerobic exercise can boost the endogenous production of antioxidants by the body.

Chocolate, coffee, wine… as “health foods”? 

Individuals may feel frustrated and perplexed when foods that were historically deemed unhealthy continuously receive positive study findings regarding disease prevention. Perhaps the proper response to this is not to completely change perspective and respect for the science of nutrition, but to realize that all of these foods are of plant origin and thus contain the aforementioned phytochemical / antioxidant components!

It is clear that a plant based diet, appropriate physical activity, and a well-researched, adequately dosed multi-nutrient formula containing a broad-spectrum of antioxidant compounds can be an ideal foundation for wellness and disease prevention

I would like to thank Professor Balzer for sharing such an insightful and interesting article
with myself and all of you! 

Please share your feedback and gratitude below — we would LOVE to hear from you. 

One-Week Whole Foods Cleanse: Meal Plan

One-Week Whole Foods Cleanse

Morning Routine:

  • Sleep 8 hours per night
  • Upon waking up drink 1 full glass of water
  • Once you have finished the water drink 1 cup of hot water with lemon

The Morning Power Hour:

  • Drink water – 5 min.
  • Stretch/exercise – 20 min. each morning
  • Write and recognize what you are grateful for today – 10 min.
  • Pray/Meditate/Sit in silence and think – 10 min.
  • Write down your thoughts, feelings, plans for the day – 5 min.
  • Write down your goals – 5 min.
  • Read – 5 min.

Mindset:

“I am grateful for my body and my life.”

One-Week Whole Cleanse Meal Plan: 

 

 

Breakfast:

  • Detoxifying, Delicious Green Smoothie
  • 1 cucumber, seeded and sliced (peel the skin off and scoop out the seeds)
  • 2 cups of raw spinach
  • 1 cups honeydew melon (or 1banana, 1 cup of strawberry, 1apple)
  • 1 cup organic green tea
  • 1 teaspoon lemon juice
  • ½ inch fresh ginger root

Lunch:

Snack Options:

  • Mixed vegetables dipped in hummus
  • Detoxing tea
  • Fruit dipped in non-dairy yogurt
  • Detoxifying smoothie

Dinner:

Dessert:

  • Freshly sliced fruit
  • One cup of giner tea

 

Juices

Day #2

 

Breakfast: Chocolate Smoothie — http://bit.ly/1fW56ZM

Lunch: Chickpea “Tuna” Salad — http://bit.ly/1MYAKnP

Snack: Healing, Cleansing Smoothie — http://bit.ly/21FhFMb

Handful of raw nuts

Dinner: Roasted Beets, Carrots, and Jerusalem Artichokes with Lemon and The Greenest Tahini Sauce– http://bit.ly/1zIm4PL

Dessert: Mystical Smoothie (you can sub out any of the fruits with ones that you have) à http://bit.ly/1KsSOqC

Fruit

Day #3

Breakfast: Chia Seed Pudding (prepare in advance) — http://bit.ly/1MpLM4i

Lunch: Superfood Crunch Salad — http://bit.ly/1BACNFD

Snack:  Spinach Love Wraps —  http://bit.ly/1TJmRvP

(I eat these often for lunch! )

Dinner: Next Level Enchiladas — http://bit.ly/1Sv2p36

Dessert: Green Monster Delicious Smoothie — http://bit.ly/1fPbmxe

 

Day #4

 

Breakfast: Happy Digestion Smoothie — http://bit.ly/1AmUa0F

Lunch: Winter Salad Bowl — http://bit.ly/1wqhDWy

Snack: Super Detox Smoothie — http://bit.ly/1uNxoYl

Dinner: Squash Bake — http://bit.ly/1IHeTkh

Dessert: Coconut Papaya Smoothie — http://bit.ly/1L3XNhH

Wraps

 

 

Day #5

Breakfast: Kale, Apple and Ginger juice — http://bit.ly/21FhFMb (Introducing juicing!)

Lunch: Pecan Arugula Salad — http://bit.ly/1Y59rcH

Snack: Berry Blast Smoothie — http://bit.ly/1QnoKw2

Dinner: Mediterranean Lentil Dip — http://bit.ly/1QO4VLj

Dessert: Coconut Yogurt — http://bit.ly/1dmFmpa

Oatmeal

 

Day #6

Breakfast: Overnight Oats (prepare in advance) — http://bit.ly/1MMYBDT

Lunch: Roasted Kale Hash — http://bit.ly/1NPxPd1 and/or Spicy Fruit Salad — http://bit.ly/1TSBcYe

Snack: Energy Boosting Smoothie — http://http://bit.ly/1psaUaW

Dinner: Burrito Bowl — http://bit.ly/1HGuBGn   (Delicious!!)

Dessert: Two Ingredient Truffles — http://bit.ly/1MD0MaV  (So easy and awesome!)

 

Delicious

Day #7

Breakfast: Dr. Oz’s Green Drink — http://bit.ly/1vZWynl

Lunch: Vegetable Soup (make in advance) — http://bit.ly/1FdOBBe

Snack: Super Energy Smoothie — http://bit.ly/1GGWKk8

Dinner: Spicy Buffalo Chickpea Wraps — http://bit.ly/20kRFmY

Dessert: Chocolate Bark — http://bit.ly/1NJZvA3

For more delicious cleansing recipes, click here:
http://bit.ly/177Y9kx
or
http://bit.ly/19MM1TU 

One-Week Whole Foods Cleanse: Meal Planning

Blog Post # 5: Meal Planning – What to Eat

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

Listed below I have created several options for daily meals plans that can be followed during the one-week of whole foods cleanse!

You can mix and match, or you can follow consistently.

Additionally, listed at the bottom are resources for additional whole foods recipes.

whole foodss

Meal Plan Examples:

Meal Plan – Provided by PCRM

Breakfast
3 oatmeal pancakes with applesauce topping, calcium-fortified orange juice, fresh fruitLunch
Black bean burritos

Dinner
Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy), cantaloupe chunks drizzled with fresh lime juice

Snack
Dried figs

Breakfast
1 cup oatmeal with cinnamon and raisins, 1/2 cup fortified soymilk, 1 slice toast with 1 tablespoon almond butter, 1/2 grapefruitLunch
Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce, carrot sticks

Dinner
1 cup baked beans, baked sweet potato, 1 cup steamed collard greens drizzled with lemon juice, baked apple

Snack
Banana soymilk shake

Meal Plan – Provided by Whole Foods

(Note: some recipes contain animal products) 

Breakfast

Lunch

Sunday

Hot Cereal; Fresh Fruit Roasted Veggie & Hummus Wraps; 100% Fruit Popsicles Carrot Cashew Spreadon Woven Wheats; Lentil Chili; Green Salad

Monday

Apple-Cinnamon Oat Squares; Fresh Fruit Lentil Chili; Salad with Peanut Orange Dressing Black Beans & Rice Extravaganza; Green Salad; Fresh Fruit

Tuesday

Green Smoothie; English Muffin with Nut Butter Green Pea GuacamoleWrap; Fresh Fruit Creamy Curried Cauliflower Soup; Roasted Veggie Couscous; Green Salad

Wednesday

Apple-Cinnamon Oat Squares; Fresh Fruit Garbanzo & Veggie-Stuffed Pitas; Fresh Fruit Romantic Rice Bowl (for a vegan option, substitute portobello mushrooms for the chicken); Fresh Fruit Platter

Thursday

Fruit Smoothie; English Muffin with Nut Butter Creamy Curried Cauliflower Soup; Romaine Salad Whole Grain Pasta with Greens & Beans; Green Salad; Fresh Fruit

Friday

Hot Cereal with Dried Fruit & Nuts Whole Grain Pasta with Greens & Beans; Veggies; Fruit Apple Cooked beans and Roasted Sweet Potatoes; Lemon Treats

Saturday

Loaded English Muffins; Fresh Fruit Salad Lentil Chili; Spinach Salad Layered Vegetable Enchiladas; Banana Nice Cream

Meal Recipe Ideas

Breakfast:

Lunch:

 

Dinner:

Snacks:

  • Apple slices with nut butter
  • Fresh fruits
  • Dried fruits, especially raisins
  • Applesauce or other fruit cups
  • Nuts, especially mixed with dried fruit
  • Soy yogurt
  • Individual boxes of soymilk, rice milk, or fruit juices
  • Breadsticks or pita chips with hummus
  • Pretzels or popcorn
  • Homemade muffins or cornbread
  • Ramen soup with added vegetables
  • Fresh soybeans (edamame)
  • Tofu hot dogs
  • Tortilla chips with bean dip
  • Cheerios, granola, or other cereal in a bag
  • Toasted whole-grain breads or crackers with fruit spread or nut butters
  • Graham crackers or gingersnaps dipped in applesauce
  • Mini rice cakes with peanut butter
  • Frozen bananas blended with a little non-dairy milk
  • Chopped raw vegetables and dip

Desserts:

 

Resources for Recipes and Information:

Oh She Glows

Happy Herbivore

Cookie & Kate

PCRM

Love & Lemons

Greatist.com

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

One-Week Whole Foods Cleanse: Preparation

Blog Post # 4: Properly Preparing for the 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

wholee foods

If you have chosen to participate in the one-week cleanse it is best to fully prepare for the cleanse.

Preparation can be done through:

  • beginning to eat less packaged and processed foods
  • eating less animal products
  • eating more fruits and vegetables
  • drinking more water
  • purchasing foods that will be eaten during the cleanse
  • finding recipes to make during the cleanse
  • planning out meals you would like to eat during the cleanse
  • setting a goal/intention for the cleanse
  • having a journal ready to track progress

Your Healthy Eating Grocery List

Vegetables

  • Kale
  • Broccoli
  • Spinach
  • Romaine lettuce
  • Zucchini
  • Peppers
  • Carrots
  • Squash
  • Sweet potatoes
  • Onions
  • Garlic

Fruit

  • Berries
  • Bananas
  • Apples
  • Pears
  • Avocado
  • Oranges
  • Grapefruit
  • Lemons

Grains

  • Quinoa
  • Brown rice
  • Millet
  • Barley
  • Oatmeal

Beans/Legumes

  • Black beans
  • Chickpeas
  • White beans
  • Lentils
  • Azuki
  • Kidney beans

Herbs and Spices

  • Salt
  • Pepper
  • Chili flakes
  • Cumin
  • Cardamom
  • Cinnamon
  • Basil
  • Oregano
  • Parsley
  • Thyme

Nuts/Seeds

  • Pumpkin seeds
  • Flax seed
  • Chia seeds
  • Sunflower seeds
  • Almonds
  • Walnuts
  • Cashews
  • Brazil nuts

Click here for a printable shopping list: power-plate-shopping-list

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

One-Week Whole Foods Cleanse: Tips for Cleansing

Blog Post # 3: Tips for Following 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

whoole foods

Tips to Follow: The One-Week of Whole Food, Healthy Eating Cleanse

  1. Eat WHOLE foods – A whole food is a food that was created in nature – nuts, seeds, fruits, vegetables, grains, legumes, etc. Decrease/diminish processed and packaged foods from your diet during the cleanse
  2. Remove Sugars & Empty Calories – Refrain from eating foods with added sugars or that contain little to no nutrients (nutrient-deficient foods). During a cleanse you should be eating nutrient dense foods that only contain natural sugars created in the Earth.
    1. Example; An apple: No added sugars, no added ingredients, nutrient dense, grown on the Earth, Ingredients=Apple
  3. Read Food Labels – Read your food labels! Choose foods that contain five ingredients or less. If you cannot pronounce the food ingredient, your body cannot understand and assimilate it, therefore you should not be eating it. Choose ingredients that were created on the Earth, not in a laboratory.
  4. Start Cooking – Begin eating meals that you, or a friend made at home, this way you know what the foods contain. You will not be eating any miscellaneous foods, ingredients, added salt, sugar or oil.
  5. Snack Healthy– Don’t go long periods of time without eating. It is suggested that you eat something every 3-4 hours to prevent your blood sugar from dropping between meals. A drop in blood sugar creates unhealthy hormone reactions causing anger, frustration, binging, and cravings. Snack on fruits, vegetables, and/or grains between meals.
  6. Quality over quantity – Be aware of the quality of your food rather than the quantity. So many people cut down their portions, carbohydrates and meals, however they don’t consider the nutrient quality of their foods whatsoever. Nutrient-dense foods support our body function, which is the purpose of eating. Choose foods that are organic, fresh, in-season and nutrient dense!
    1. Organic
    2. Fresh
    3. In-season
    4.  Nutrient-Dense
  7. Balance Meals– When choosing a meal remember to balance the meal with a healthy amount of proteins, carbohydrates and fats. Meals that contain a health amount of protein, fats and complex carbohydrates will keep you feeling full and fulfilled. A healthy balance will also prevent a drop in blood sugar levels, tiredness, brain fog and constant snacking.
    1. Protein: Tempeh, Legumes, Tofu, Nuts, Seeds, Green Sea Vegetables
    2. Fats: Avocado, Nuts, Seeds, Healthy Oils
    3. Complex Carbohydrates: Oats, Quinoa, Brown Rice, Sweet Potatoes
  8. Transition Into The Cleanse – Do not go from one extreme to the next. Depending upon where you are take one step towards a ‘cleaner’ diet each day. Every day you are able to make a change is a success! This transition process is gradual and will prevent any dramatic detox reaction within your body.
  9. Track your Progress – Keep track of what you eat during your cleanse and how your body reacts to it. Write down what works and what doesn’t. Be aware of the foods that bother you, create bloating, give you energy, improve memory, improve mood, etc. Keep progress of each accomplishment that you make, the foods you eat, how your body reacts to different foods and how foods make you feel. Write this down after every meal, or at the end of the day.

Additional Benefits of a Whole Foods Cleanse:

  1. Whole foods actually fill you up and fuel you, whereas empty calories – like those found in candy and chips – fill a mental craving but don’t physically fill you up. Your mindset will improve when you switch over to whole foods since it’s hard to feel guilty after filling up on genuine nutrients.
  2. Whole foods also regulate cholesterol levels and ward off cancer, dementia, and a plethora of other conditions. In addition, the high fiber content of fruits, vegetables, and grains keeps the digestive system in tip-top shape, which is essential to optimal health.
  3. Eating whole foods ensures you get adequate amounts of essential nutrients and minerals like vitamin B12, magnesium, calcium, and more. Whole foods boast incredible nutrition profiles, and it’s best to eat a wide range of all the recommended foods to ensure any nutritional void is filled. Sure, you could pop vitamins in pill form all day, but nutrients are much more available to you – and more readily absorbed – when consumed through food.
  4. Clean eating is defined differently based upon the dietary theories that people choose to follow. However, the principle of eating ‘clean’ is one that should be followed by everyone seeking to improve their health.

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

One-Week Whole Foods Cleanse: The Basics of the Cleanse

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

 

 

Join the One-Week Whole Foods Cleanse

 

Join The One-Week Whole Foods Cleanse

with Angela Joy Health & Fitness ❤

Whole Foods Cleanse

This week I will be experimenting with a One-Week Whole Foods Cleanse.

The entire cleanse is outline and explained below. I am inviting you to join me in participating in the cleanse for one full week.

Each day we will be eating fresh, whole foods that will support healthy body function, increase energy levels, remove toxins and waste, improve sleep, improve memory, improve digestion, improve skin and so much more!

The whole foods cleanse well be made up of foods that are created from the Earth in a natural and whole state, including fresh vegetables, fruits, legumes, seeds, nuts and whole grains.

Blog Post # 1: Introduction and Invitation to Join the 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

What is a cleanse?

A cleanse was created to flush the body of impurities. There are a variety of different kinds of cleanses (juice cleanse, fasts, whole foods cleanse, master cleanse, etc.)

Types of Cleanses:

  • Fast: water, juice, broths, combo
  • Cleanse: raw food, vegan
  • Food Based Elimination Detox: common food triggers, towards vegan, towards raw

Why Cleanse? 

  • People feel tired, over weight and over whelmed
  • People want to feel better FAST
  • Our bodies need time to rest and reset
  • Cleanses not only help our digestive system but the body as a whole
  • To eliminate and remove toxins
  • To ‘Spring Clean’ your body after the winter
  • To lose weight and improve health
  • To add nutrition in to the body

Signs You May Need a Cleanse:

  • Fluid retention/Bloating
  • Skin breakouts and congestion
  • Nasal drip
  • Sore, red, or stinging eyes
  • Waking up consistently between 2- 4am
  • Improper sleep
  • Lumpy breasts that swell during your cycle
  • PMS
  • Impulsive strong food cravings
  • Not hungry for breakfast
  • Craving only coffee in the morning
  • Digestive problems such as constipation or IBS
  • Increase in body fat
  • Cellulite
  • Poor energy
  • Short temper
  • Easily angered
  • Not feeling yourself

The Benefits of a Cleanse:

  •  Weight loss
  • Candida cleanse
  • Organ support
  • Skin Health
  • Digestive Health
  • Clarity
  • Uncovering Emotional Food Issues
  • Ending sabotaging habits
  • Curing Cravings

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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