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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

Tips on proper hydration and electrolyte consumption

By: Angela Joy

As summer sets in, many are preparing to take their exercise routines outdoors. However, before you head outside for your next run, bike ride or even basketball game, make sure you are properly hydrated.

The heat of the outdoor sun combined with the movement of our body causes our skin to perspire water and minerals. We sweat out water and minerals to cool the body down, preventing heat exhaustion.

To properly restore the water and minerals lost through our skin, you can follow these helpful tips that will include; the adequate amount of water to drink; the electrolytes needed for proper body functioning; as well as natural, organic electrolyte sources.

What are electrolytes? 

The minerals we lose through sweat commonly known as electrolytes.

According to the online healthcare publishing company Medical News Today [MNT], electrolytes are defined as any substance that contains free ions that behave as an electrically conductive medium.

Electrolytes are made up of minerals including sodium, potassium, calcium, bicarbonate, magnesium, chloride, hydrogen phosphate and hydrogen carbonate.

According to the Medical News Today article titled, “What are electrolytes,” humans cannot function without proper electrolyte levels.

“Electrolytes regulate our nerve and muscle function, our body’s hydration, blood pH, blood pressure and the rebuilding of damaged tissue,” Medical News Today stated in the 2014 article.

Not properly restoring electrolyte levels in the body during or after exercise can lead to dehydration, fatigue, muscle cramping and more.

In an effort to prevent dehydration amongst athletes and exercise enthusiasts, the American College of Sports Medicine [ACSM] created proper hydration standards.

The ACSM suggests that those exercising outdoors, or for long periods of time, replenish the amount of fluid lost, as well as the electrolytes lost, during exercise.

According to ACSM, the amount of fluids and electrolytes each person should consume will depend upon the individual, the amount of sweat perspired, and the length or exertion level of their exercise.

Water

Photo taken from girlsgotsole.com

Tips for avoiding dehydration

To avoid dehydration, the ACSM suggests that those participating in exercise drink 16 to 20 fluid ounces of water, or a sports beverage, at least four hours before exercise with and additional 8 to 12 fluid ounces of water consumed 10 to 15 minutes before exercise.

During exercise, the ACSM suggests that exercisers drink three to eight fluid ounces of water every 15 to 20 minutes when exercising less than 60 minutes.

Running water

Photo taken from getactivetampa.com

If exercise is longer than 60 minutes, the ACSM suggests that those partaking in exercise consume three to eight fluid ounces of a sport beverage, made up of carbohydrates and electrolytes, every 15 to 20 minutes.

The ACSM warns that those exercising do not drink more than one quart of liquids per hour, to avoid over-hydrating.

Once exercise is completed, the ACSM suggests that those partaking in exercise estimate their fluid losses, then restore the full amount lost within two hours of exercise.

According to the ACSM, if you were to feel very thin after a bout of exercise, this is the result of fluid loss and not weight loss — therefore the steps to properly restore the body’s fluids should be taken as soon as possible.

Tips for properly restoring electrolytes 

Proper hydrating fluids generally include a carbohydrate [glucose] that also offers electrolyte minerals.

The ACSM stated that a liquid that includes a carbohydrate, or sugar, will replenish the lost glycogen in the muscles — preventing cramps and assisting with muscle recovery.

The ACSM suggests that during exercise the beverage consumed should contain carbohydrates, sodium and potassium.

Natural electrolyte options

Proper hydration restoration can be found in some standard sports drinks, however, in an effort to avoid white granulated sugar and unknown ingredients I chose whole, organic foods and drinks.

As I prepare for a long run, I pack my water bottle with diluted organic coconut water [two parts water, one part coconut water].

Other electrolyte-filled natural options include lemon water with honey and a touch of salt, orange-infused water or electrolyte-filled snacks.

My favorite go-to electrolyte-packed foods to eat during a run include: bananas, raisins and oranges.

Electrolyte 2

Photo courtesy of Angela Joy

Each of these foods contain electrolytes and carbohydrate to allow your body to properly restore the lost water and minerals levels – while also providing needed energy to sustain you.

Most fruits and vegetables contain electrolytes and are filled with water, allowing most raw fruit and vegetables to also serve as a great electrolyte-packed choice.

Group of different fruit and vegetables

Photo taken from enjoyagreatlife.com

Aside from natural foods, there are also many items available to purchase that offer electrolytes. Options include salt tablets, electrolyte-filled chews and gu, as well as electrolyte tablets and powders.

Vega

Photo taken from shopmyvega.com

(If I were to purchase a electrolyte item instead of eating it through food, I would purchase it from the Vega company)

I personally favor natural foods during my runs. However, if a supplement or tablet is more appealing to you, give it a try!

Since incorporating coconut water into my workout routines I have felt much more energy, I have been able to recover more quickly and I have completely avoided brain fog towards the end of my runs.

Coconut water

Photo taken from makecoffee.com

I inspire you to be stronger than your excuses – start exercising for at least a few minutes each day, gradually increase your rate each week, and never give up on yourself.

“Run when you can, walk if you have to, crawl if you must; just never give up,” Ultramarathon champion Dean Karrnazes said.

Remember, hydration is incredibly important — even if you are not an exercise enthusiast. We all should be conscious of our water consumption and never wait till we are thirsty to start drinking water.

Coconut Water Tip: When choosing the type of coconut water that you are going to consume, follow the Food Babe’s advice on the healthiest, purest options –>http://bit.ly/1l3r61i

Best,

Angela Joy

Originally published in Night & Day Magazine

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