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Angela Joy Health & Fitness

Tips for A Successful NEW Running Shoe Purchase

By: Angela Joy

Whether you are new to running or have been running for years you have discovered that the shoes you wear are a hot topic.

A runner’s shoe has great influence on their form, stride and sometimes even running ability.

Whether you believe this to be true or not, running shoes have become incredibly popular, whether you are buying for looks, comfort, support or stability.

For those seeking to purchase their shoes in an effort to improve their stride and performance there are several tips that can assist you in making your decision.

SELECTING THE CORRECT RUNNING SHOE

Hundreds of athletic shoes are advertised and sold every day.

When choosing shoes there are many reasons why you may choose one shoe over another.

Some choices are made based off of the fit; some are based off of the color, while others are made based off of the amount of support (or lack thereof).

To determine which shoe is right for you it is best to seek out a running shoe specialist and/or podiatrist.

Either type of professional will conduct a gait analysis to determine what areas may need more or less support.

The professional will then provide you with a suggestion for the style, type and support level shoe that is best for you.

The reasoning for the gait analysis, and combined emphasis of running shoe importance is most believe that specific types of running shoes may aid in preventing common running-related injuries.

Runners seeking advice on proper shoe selection most often visit a specialty running shoe store or visit their podiatrist.

When visiting a running shoe specialist and/or podiatrist a gait analysis is often completed to determine the shape of the foot, height of the heel, landing of the foot and positioning of the foot when standing and running.

The gait analysis is often done on the ground or on a treadmill.

During the analysis, the shoe specialist and/or podiatrist will evaluate the runner’s foot and strike.

CHOOSING YOUR PERFECT RUNNING SHOE

As a runner you will soon learn that the sneakers you wear are a hot topic among other runners.

Proper running shoes are known to prevent common running injuries, overpronation (the internal rolling of the ankle), supination (the external rolling of the ankle), shin splints and tight Achilles tendons.

Running shoes seek to fit each runner’s specific needs based on their shoe size, speed, mileage, arch height, gait, and heel strike.

When seeking to choose the right fit there are several factors that should be considered.

Some common areas that running shoe specialists and podiatrists tend to focus on examining include the runner’s foot size and width, arch height, amount of ankle pronation, foot strike and stride, and how the shoe feels when worn.

SHOE SIZE AND WIDTH

A running shoe specialist will ask to determine your foot size and width.

Many people assume that they are the same shoe size in every shoe. However, many running shoes fit differently and often run large or small.

Therefore, it is best to undergo a proper foot size fitting before beginning to try on shoes.

Another factor that may also impact the foot size and width is the time of day you are trying on shoes.

Our feet tend to swell during a run due to the impact being placed on the feet.

At the end of the day our feet also tend to swell due to the walking conducted throughout the day.

As a result, it is suggested that a proper shoe fitting is conducted at the end of the day.

ARCH HEIGHT

The arch of your foot is a common location to examine when selecting running shoes.

The foot arch can either be high, neutral or flat.

The height of the arch can be determined during a full gait analysis.

For those seeking to determine their arch height at home the foot print test can be conducted.

Step onto a wet surface using a bare foot. Once the foot is wet, step onto a dry paper towel to create a foot print.

Once the footprint is created the arch height will be visible based on the amount of foot shown in the print.

Generally those with a low or flat arch are suggested to wear a supportive or stability shoe. It is suggested that those with a high arch wear a cushioned shoe.

This theory does not positively impact everyone; however it is commonly recommended in most running shoe stores and has been found to be beneficial to many runners.

The reason a flat-footed runner is often recommended a stability shoe is to control ankle overpronation, which is an inward rolling of the ankle as the foot strikes the ground.

High arches runners are generally recommended support to assist in an injuries that may occur due to the space between the foot and the shoe.

Supination, or the outward rolling of the foot opposite to overpronation, is also common among high arched runners. However, it is not always the case for all high-arched runners.

FEEL OF THE SHOE

Avoid becoming so caught up in choosing a motion controlled shoe versus a neutral shoe that you forget to try the shoes on and evaluate how they feel.

When trying on running shoes place them on both feet, walk in them, sit in them, and jog in them.

The way the shoe feels on your feet while you are running is a very important factor to ensure the shoes are right for you.

Therefore, before making your final purchase make sure the shoes feel secure and comfortable while running.

Choosing a shoe can be quite difficult. Try not to let the shoe’s colors or style take greater importance than the feel of the shoe when it is on your feet.

Also remember that not all recommendations are 100 percent true.

Each recommendation from a running specialist or podiatrist may be beneficial for some, but not for all.

The reason for this is that all people are different, therefore all feet are different. What may work for one person may not work for you.

Choose shoes that you feel are best for you and you will be sure to love your decision.

QUICK TIPS

Some tips to use when purchasing your next pair of running shoes;

  • make sure there is space between the end of your big toe and the front of the shoe
  • replace your shoes every 300 to 400 miles
  • ask for deals and/or discounts
  • avoid buying shoes that are too small regardless of how they look
  • make sure you love the shoes

INSPIRATION TO RUN!

This month’s inspiring quote is from the competitive American marathon runner Amby Burfoot.

“Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimist, and never, ever, ever giving up,” Burfoot once said.

Health Coaching Services NOW Available!

Angela Joy Health Coaching Services

I am offering FREE consultations to discuss the program that works best for you.

Together we will work towards achieving your goals! 

 

As your health coach I will help you to:

  • set and accomplish goals in a way that is empowering and exciting
  • work to achieve and maintain your ideal weight
  • understand and reduce your cravings
  • increase your energy levels
  • feel great in your body
  • learn about new foods and how you can easily incorporate them
  • improve your personal relationships
  • discover the confidence to create the life you want
  • …and most importantly ACHIEVE LASTING SUCCESS!

What is a Health Coach?

A Health Coach is a professional guide and mentor who empowers individuals to take responsibility for their health and supports them in making sustainable lifestyle choices. Health Coaches do not prescribe one diet or one way of living. Rather, they help people develop a deeper understanding of the food and lifestyle choices that work best for their bodies. Some common areas where a Health Coach can assist include weight management, food cravings, sleep, energy, digestion, stress, and time management.

How soon will we see results?

Naturally, this will vary from person to person based on their current level of health and their willingness to participate. Nevertheless, even if the motivation isn’t there right away, that’s okay. I am skilled in inspiring clients to take action. My workshops, presentations, coaching sessions, and materials are interesting and engaging. By starting with small, achievable goals, employees will start seeing results rather quickly and will be motivated to move on to larger goals.

Contact Angela Joy today: angelajoyhealthfitness@gmail.com

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

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.

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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

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