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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

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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