Search

Angela Joy Health & Fitness

Tag

happy

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: 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

 

 

 

Inspiring Thoughts and a Positive Outlook on Life

I was generously asked by blog writer Michael of “The Pantsless Bear” blog to provide my input on several health and wellness-related topics.

I have included the questions and responses below for you to read through.

I am incredibly grateful that Michael has asked me to share my input on these topics.

Through each response my intention was to inspire and motivate positive change within each of my readers ❤

If you have any additional questions, or would like to conduct and interview with me for your blog, please comment below. Or, send me an email at angelajoyhealthfitness@gmail.com. I look forward to hearing from you!

Positivity

Q: You mention that it’s important to ‘live in the moment.’ This is a philosophy preached by both traditional buddhists and new-age mystics alike. The problem with ‘living in the moment’ is that people can’t seem to stop thinking about the past or the future. You advised people to ‘put their cameras away,’ which was wonderful, but what other things can they do to stay ‘centred?’

A: Living in the moment is a feeling that many of us have lost touch with. As a result of the technology and quickly moving world that we live in, our minds are usually off somewhere else while we are currently engaged in a task.

Many of us do not even realize this is happening. In an effort to encourage this behavior, society has idolized multitasking. We often hear others state how they were able to complete three tasks at once in a matter of only several minutes. This is great, but did you complete that task to the best of your ability? Do you even remember actually completing the task? Were you present during the task, or absent focusing on the next task at hand?

Multi-tasking is causing us to spread ourselves thin and lose sight of what is important in life.

An example to better explain my statement is when you see someone photographing a moment rather than experiencing it.

My best advice for those seeking to become more present in their lives is to first recognize what it means to be present. Understand the concept of being present and why it is important.

Then you can begin to recognize when you are not present.

This recognition alone will help you to reconnect with yourself, your actions and thoughts – while learning to enjoy and remember important moments in your lifeJ


Q: Whenever I eat cake at work I feel awful afterwards. Why do we seem to ‘crash’ after eating heavily refined foods such as cake and pasta?

A: When we eat refined foods that are high in sugar and lacking in nutrients our bodies go into a bit of a shock, which is followed by a low. This process is better known as hypoglycemina.

Foods that contain fiber and nutrition take much longer to be digested and absorbed into the body. Refined foods that are high in sugar do not contain much, other than sugar. Therefore they are broken down and absorbed by the body very quickly. This quick absorption process causes the blood sugar to spike up high – your hormones love it, your taste buds love it, and you feel great. Then the blood sugar drops. You feel tired, sluggish and unhappy. This is due to the jolt that the body just experienced leaving your hormones completely out of whack and your body craving more sugar.

In an effort to prevent this from occurring we should make every effort to consume foods that serve our body’s needs, and are made up of nutrition and fiber. Our bodies need food that contains nutritional value, vitamins, minerals and fiber to allow them to function at peak levels .

Although most of us do not like to believe this; food was created to serve our body, not just our taste buds. The food we eat becomes our cells, organs, skin, hair, and nails. If we want strong organs, blood, bones, hair and nails we must consume foods that support their functioning, not deprave them of what they need – which is what highly refined, sugar-filled foods do.

Berrries

Q: You preach a common phrase repeated among gurus in the wellness community that people should ‘love themselves.’ As much as it’s a good, marketable phrase, it’s not very practical. What does ‘loving yourself’ mean and how can people learn to love themselves?’

Loving yourself is waking up in the morning, staring in the mirror, and smiling at the person staring back at you. This may sound absurd, and even impossible for some, but by all means loving yourself is possible!

We are all wonderful and amazing human beings who were created for a specific reason and purpose. Yes, YOU were created for a very special purpose.

If you do not agree with me, and you do not think that your body is not all that great, then think about this:

–          Every second your body is producing 25 million new cells

–          A red blood cell moves through your body in less than 20 seconds

–          Your nerve impulses travel at a speed of 249 miles per hour.

–          Your heart beats 100,000 times every day – which is 30 million times per year!

–          Your blood travels 60,000 miles through the body every day!

–          Your lungs inhale two million liters of air every day – without you ever stopping to think about it.

–          One square inch of your hand contains nine feet of blood vessels, 600 pain sensors, 9,000 serve ending, 36 heat sensors and 75 pressure sensors.

Still think you are unimportant, useless, ugly, boring, uninteresting? I do not think so.

YOU, not anyone else, was created at the specific moment that your father’s sperm entered your mother’s egg. This is not by chance.

So what isn’t to love?

Your body is such a gift. Cherish your gift, love it, feed it and move it – and in return it will take care of you.

Self car and love

Q: Many of our married friends are 30 pushing 70. One unnamed 32 year old individual looks rather like Prince Phillip (the old Prince Phillip, not the young one). People seem to get settled into married life and find themselves on the couch every night eating mountains of choc-coated almonds. Why do you think some people in long term relationships discard health and wellbeing?

A: Regardless of age people find themselves becoming complacent. They have all that they need to get by, therefore they choose to live their current life (regardless of the monotony and unhappiness that they may be feeling) because they are afraid of change, they don’t know how to make a change, or they are so tired and stressed that they can’t even bear the thought of doing something different.

The biggest of these three that I have mentioned, I truly believe, is stress.

We are under constant stress from all areas of our lives. When it comes time to think about making changes or doing something out of the ordinary we are afraid this will create more work which we cannot handle (or, feel like we cannot handle because we are so overwhelmed).

This is better known as burnout.

Burnout is felt in all aspects of our life.

We feel so overwhelmed that we do not see how we could possible find the time to exercise, eat healthy, make dinner, spend quality time with friends and family, or do anything else that supports our well-being.

The truth of the matter is; you have time for whatever you WANT to make time for.

What do you consider your priorities in life? These are the things that get done. If health and wellness is not a priority in your life it will be ignored and you will spend valuable years of your life sitting on a couch eating ice cream.

Every day YOU choose how you will spend your day. Every day you have a choice.

If you want to change, you have to truly want to make that change.

If you make change a priority, you will have time for it.

Healthy Food

Q: As a fitness and wellbeing writer, what are your thoughts on the various illnesses that affect obese people, such as irritable bowel syndrome. Are refined foods really responsible for the rise in these illnesses?

A: Irritable bowel syndrome is one of the many digestive issues that people are facing all over the world.

The health of our digestive system is one of the most important components of our bodies. When our digestive system is not functioning properly our entire body will begin to function improperly – because it is not able to fully absorb and digest the nutrients our body needs correctly.

While there are other areas of life that also impact our health and digestion (stress, lifestyle, environmental exposures, and much more) diet and exercise is a large piece to the puzzle.

If someone is facing a digestive issue the first thing they should do is seek guidance to improve the health of their gut through a nutrient-rich diet, filled with healthy gut bacteria (probiotics).

Probiotics offer the body healthy bacteria which supports digestive health. Anyone facing any type of digestive issue should consider a healthy dose of probiotics which can be consumed through their food and through supplements.

Q: So I tried to lose weight through long distance walking, but found it utterly useless and not tiresome at all. In fact, I came to the realisation that the forced marching of POW’s in WWII wouldn’t have been nearly as traumatic as the so called ‘survivors’ say it was. So why is a 20-30 minute run is so much more beneficial to a 4 hour walk?

A: When the body walks at a steady, comfortable pace the metabolic system is not really altered.

When the body picks up the pace for a jog the heart pumps faster, the lungs pump more oxygen, healthy hormones are released, the body sweats out toxins, and much more. This process supports weight loss. A steady state walk will strengthen the leg’s slow twitch muscle fibers while slightly improving the cardiorespiratory system. The same benefits are possible when walking, although on a much smaller scale that may not be noticeable.

If you are hoping to lose weight try adding in job intervals. Pick up the pace for only a few seconds at a time throughout the walk. Get the heart rate up and push yourself to the point that you want to stop. Try to continue these bursts of fast walking or jogging throughout your walk, and each time you go for a walk try to jog a little longer.

Over time you will build up your cardiorespiratory ability, your heart will begin pumping more blood, happy hormones will be released, you will work up a little sweat, and you will build up strength. Intervals will help support weight loss. Steady state exercise is nowhere as effective.

Running

Q: During long bike rides, I’ve often found myself ruminating on why certain friends didn’t show up to my birthday last year. Finally, when the exercise is done, I return home in a worse mood than when I left. Our minds can be chaotic, especially when the body is under great physical stress. So how does someone manage their thoughts while training?

A: Try to focus on the positives!

When we endure long bouts of exercise we have time to think. You can use this time to think about anything you would like.

Your thoughts could be positive or negative. If you find yourself constantly thinking of negative thoughts this may be a sign to you that you have some negativity you are holding on to which is preventing you from being positive.

Work through the negativity and make an effort to find the good. Find the good in the situation, the upside, the positive, the other side of the coin.

Find a way to turn a bad situation into a good one. You are on a long ride, why not take the time to brainstorm.

Believe it or not this is an incredibly healthy process. You are on the right track.

Long bike rides are the perfect time to connect with your true self. Try to make the experience a positive one.

Positive

Q: Okay, this is an important one. What can you tell us about the importance of gut bacteria for both physical health and mental wellbeing?

A: As I mentioned earlier, our gut health is incredibly important for our overall health. Gut health is linked to our body’s functioning as well as our thoughts, actions and moods.

The gut is commonly referred to as the second brain.

When the gut is unhealthy, food is not properly digested, and food is not moving through quickly – our brain often times becomes foggy and slow moving as well, creating lethargy, lack of motivation and a drop in our mood.

If you want to feel better, have more energy, and improve your mood and outlook on life, improve the health of your digestive system. This can be done by eating healthy WHOLE foods (vegetables, fruits, nuts, seeds, legumes) that have not been altered and no ingredients have been added to them. Try crowding in these fresh, whole foods in an effort to crowd out unhealthy, processed foods that were made in a factory.

If the food was made in a factory and not from the ground, it will not support a healthy body and gut.

To supercharge the health of your gut, try these six tips:

  1. Eat fresh whole foods that are high in water content
  2. Drink 1 full glass of water in the morning, at lunch, and at dinner
  3. Exercise! Move the body and release toxins
  4. Sleep 7-8 hours per night
  5. Consume a probiotic-rich diet, or supplement
  6. Drink hot water or tea to promote positive gut flora

GBOMBSd

Q: I particularly enjoyed your post ‘Your Guide to Nutrition Packed Foods’ and found that providing professional advice from a real physician to be invaluable. Many quacks on the internet provide ‘expert evidence,’ advising people that formulated ‘weight loss drinks’ and expensive vitamin pills are the key to lasting health. Is supplementation really necessary or can we get everything we need essential vegetables?

A: For the most part we can get what we need from vegetables, fruit, nuts, seeds and legumes.

However, based on the location you live and the foods you have access to, or the resources you have access to, it may be difficult to obtain all of the nutrients your body needs.

For example, I live in New Jersey (in America) and during the winter it is very difficult for me to absorb the amount of vitamin D that I need. Therefore, I supplement this nutrient.

I chose to supplement this nutrient because I know that I am deficient in it. I recommend that anyone interested in purchasing a supplement, first go to their doctor and request a full panel blood test to determine which nutrients they are deficient or low in.

Request that your hormone levels are checked as well as all of your vitamin and mineral levels.

Once you receive the results check to see what areas you are lacking.

Once you learn what you are lacking make an effort to eat foods that are high in this nutrient – while also supplementing.

Health Happy

Q: Finally, what is your philosophy on life?

A: My philosophy is to live every single say with gratefulness. Everything that I do, say, or think is based on the notion that I am grateful to be alive, to have all that I was given, to do all that I can do, and to have achieved all that I have achieved. Every day is a miracle! If take the time to remember this we will begin to see the positive and wonderful aspects of our life, as well as the world around us.

I also truly believe that everything happens for a reason and we were all created for a specific and divine purpose.

Our mission in life is to discover that purpose and live it out to the best of our ability each day.

My purpose is to deliver joy to others. My name is Angela Joy; which translates to ‘messenger of joy.’ Before ever thinking of the meaning of my name I knew that I wanted to bring happiness into the lives of others (regardless of if it was through a smile, holding the door, or offering a kind word).Years later I put the two together and realized that this indeed is my purpose! I couldn’t be more grateful ❤

Take a moment and ponder the thought; what is your purpose? What are your strengths? What do you enjoy doing? What brings you joy and fulfillment?

 

I loved the opportunity to share with all of you. If you enjoyed my responses and would like to connect with me, please email me at angelajoyhealthfitness@gmail.com, follow my blog at www.angelajoyhealthfitness.com, or follow me on Facebook AngelaJoyHealth&Fitness.

Please share your thoughts, reactions and feedback below. I look forward to hearing and connecting with you! 

 

❤ Sending you love, joy and blessings,

xo Angela Joy

Quick, Efficient, Fat-Burning Exercise!

By: Angela Ciroalo

Interval Training Benefits
Image taken from fix.com

Winter has arrived, and although the weather outside is cold your workouts do not necessarily need to be put on hold.

In fact, depending on the type of indoor workout you choose, you may even have the opportunity to save time, increase your speed and endurance, and even lose weight.

Trivial to what many believe indoor cardio workouts do not equate to easier workouts.

There are many different options available when selecting an indoor activity.

There are a variety of options including; cycling, swimming, water running, circuit training, indoor running, and even plyometric drills.

Each of these activities can be completed through traditional steady-state bouts of exercise, or for improved results they can be done through an interval style method.

Interval training is a common form of training among athletes and experienced exercisers.

However, gyms, fitness instructors and personal trainers are beginning to take notice and incorporate interval training into traditional workouts and classes.

Interval Training
Image taken from washington.edu

What is interval training?

The nationally recognized health and fitness certification organization the American Council on Exercise [ACE] defines interval training as a system of organized cardiorespiratory training consisting of bouts of short duration, high-intensity exercise intervals with periods of lower intensity active recovery.

According to a 2014 American College of Sports Medicine [ACSM] consumer information committee report the benefits of interval training include; improved aerobic and anaerobic fitness, decreased blood pressure levels, improved overall cardiovascular health, improved insulin sensitivity, improved cholesterol profiles, and decreased abdominal fat.

Interval training is also well-known for the increased caloric burn, decreased time spent exercising, ability to improve metabolic disorders, as wells as the increased athletic performance and speed that it creates.

There are many types of interval workouts that can be completed, each varying in distance, amount of interval sessions, and length of time.

The amount of time and /or amount of interval sessions should be selected based on the individual’s athletic ability and goals.

Interval training can be catered to people of all fitness levels and conditions – with great results seen in those seeking to prevent or reverse metabolic disease.

If done correctly and consistently, interval training has the ability to improve insulin sensitivity among those with high blood sugar through allowing the body to better utilize glucose in the body.

How does interval training work?

Once an interval training sessions is completed the body will continue to burn calories for a longer period of time. The excess post-exercise oxygen consumption [EPOC] is a two-hour period of time where the body works to restore itself back to pre-exercise levels, the ACSM report states.

Therefore EPOC creates between 6 to 15 percent greater calorie burn once an interval session is completed.

Intervals can be completed through a variety of outdoor and indoor activities including outdoor running and cycling or indoor treadmills, ellipticals, stair-climbers and stationary bikes.

Intervals
Image taken from colpts.com

How to create an interval training workout

There are several components to consider when selecting an interval training workout. These factors include type, time, intensity and frequency.

Better known as the American Council on Exercise FITT principle

TYPE: Begin by first selecting the type of interval workout that you would like to complete [cycling, running, water running, etc.].

TIME: Secondly, select the amount of time you would like to spend completing the workout. The ACSM report suggests completing an interval workout between 20 and 60 minutes in total – this includes recovery time and high intensity time.

INTENSITY: Next, choose the level of intensity, which can measured by one of two ways; the level of perceived exertion scale or by the maximum heart rate percentage.

You want to determine the level of intensity you want to work out at in advance, creating a goal to work towards without stopping or slowing down.

The scale measures the 1 to 10 level of perceived exertion that the exerciser experienced. Level one signifies the lowest level of exertion, such as a light walk. Level 10 signifies the highest level of exertion, such as an all-out sprint.

Exercisers should aim to exercise at specific levels and then quantify their exertion upon completion to ensure they are putting forth the appropriate effort.

The maximum heart rate percentage can be chosen once the resting heart rate and maximum heart rate levels have been determined.

Through a series of tests, often provided by a personal trainer, one can determine their maximum heart rate level.

The ACSM report suggests that when seeking to use maximum heart rate the exerciser aim to achieve be less than 80-percent of their maximum heart rate. The recovery heart rate should range between 40- and 50-percent of the maximum heart rate.

FREQUENCY: When creating an interval training plan the final step is to select the frequency of the interval workout.

The frequency can mean one of two things; the amount of intervals per session or the amount of interval workouts per week.

An exerciser can choose the amount of interval sessions they wish to complete or they can choose a set amount of time they will spend doing the intervals.

The amount of interval sessions and length of time of an interval should be determined based on an individual’s fitness level and goals.

If planning on completing more than one interval session per week sessions should be carefully planned.

The ACSM report suggests completing no more than two interval sessions per week, allowing at least 24 hours of rest between sessions.

Examples of indoor interval training

Cycling

Cycling indoors can be done on a stationary exercise bike or in a cycling class offered at a gym.

Both are effective and great forms of indoor cardiorespiratory training.

The January issue of Runner’s World Magazine suggests completing a fast interval for 10 seconds using a resistance that feels “…like you’re climbing a hill that if it were any steeper you would have to stand.”

The article, written by Runner’s World magazine writer Caitlin Carlson, suggests a rest between intervals for 30 to 80 seconds with six total interval sessions.

This is just one example of an interval. Intervals can be completed for anywhere between a few seconds to eight minutes, and should be broken up with set rest periods.

Swimming

Swimming is a very beneficial cross training workout for runners seeking to provide their body with a rest from the impact of running on land.

Swimming is a whole-body workout that serves as a wonderful form of cardiorespiratory activity.

An example of a swimming interval workout would be to swim as quickly as possible for one to two laps followed by four slow to medium paced laps.

Either repeat this set eight times or for a total of 20 to 30 minutes.

Water running

Water running provides runners the opportunity to actually run without creating any impact on their bodies.

Water running is often associated with geriatrics or injury. However, water running is quite common among elite athletes seeking to prevent injury and increase endurance.

An example of a workout would be to complete a sprint the full length of the pool and back while wearing a flotation belt to create resistance.

The sprints should be recovered with slow to medium jogging for two to four minutes.

Indoor track running

Running indoors can be tedious, however if the exercise does not run on a track this may be a great opportunity to incorporate speed into their training.

An example of an indoor track workout would be an increasing sprint workout. Begin by warming up with 2 to 4 laps around the track. Begin the workout by running at high speed for ¼ of the distance of the track. Recover by running around the track once at a slow to medium pace.

After the recovery continue by continually increasing the speed of the sprints until you run the entire length of the track.

For an added challenge complete the workout in reverse, continually decreasing the distance.

Cool down by running the track two to four times once the workout is completed.

These workouts are sure to fully prepare you for all of the wonderful local spring races coming up just around the corner!

Now it is your turn!

I would LOVE to hear from YOU. Pleas share your thoughts on this article. Was it helpful for you? Do you have any questions? Is there a topic you would like to learn more about?

I look forward to hearing from you 🙂

❤ Wishing you love, joy and blessing,

Angela Joy xo

10 Tips Towards a Healthier YOU

Health Happy

The New Year – A time for re-evaluation, reconsideration, improvement, and overall change.

We all want to live healthy and happy lives don’t we?

Well let’s get started.

Listed below I have created 10 suggested resolutions that you can incorporate into your life TODAY!

Take your first step towards a healthier, happier YOU!

 

If implemented into your New Year, these 10 tips will help you become your happiest, healthiest and most satisfied self in 2016.

  1. Eat three meals per day.

When it comes to weight loss most people think less is more. Therefore, a common weight loss practice is to skip a meal or two in effort to eat less.

Contrary to what most think, it is actually more beneficial to eat three specific meals each day at specific times throughout the week.

Each meal is incredibly important – proving essential nutrients, vitamins and energy used throughout the day.

If a meal is skipped the body will feel sluggish, tired, unenergetic, and hungry – causing loss of focus, decreased productivity and lowered performance.

Once a specific three meals per day schedule has been created the body will acclimate and know when food is coming. You snacking habits between meals will dramatically decrease. You will look forward to your meals. You will no longer crave sweet snacks throughout the day or develop mood swings from starvation. And your reliance on caffeine will diminish.

The blood stream will receive a steady influx of food at specific times fueling the body to perform at peak performance!

Healthy happiness

  1. Eat consciously.

During your three specific meals take a moment to consider your eating environment.

Are you eating alone? In front of a television? While using your phone? Or, while completing work on the computer?

Each of these environments are not conducive for a healthy, relaxing meal.

We should be present while eating so that we are able to focus on how the food tastes, how we are chewing and how it is digested.

When we eat with distractions we are unable to recognize what foods we ate, whether or not we enjoyed the meal, and most importantly when we are full.

Often time distracted eating leads to overeating or the eating of unnatural foods – both of which are not health.

Food is best enjoyed when you are fully present, either sitting at a table eating by yourself or with friends or family – no cellphones, computers or books.

This transition will allow you to recognize the amount of food you are eating, the type, the taste and the experience.

  1. The 90-percent Rule – Give Yourself a Break! 

Diets are often made up of restrictive rules that work for several days or weeks, until one rule is broken and a binge is triggered.

The 90-percent rule prevents diet mishaps, “cheat meals,” and binge eating.

When the 90-percent rule is followed you choose to eat healthy 90-percent of the time. The remaining 10-percent is up to you. You can eat cheese, sweets, or any other type of food that is not included in your diet. Eat the foods that you crave, or really enjoy eating.

Allow yourself to be OKAY with eating this food and remind yourself that 90-percent of your diet was incredibly healthy. Eating one unhealthy, or less healthy item, will not devalue the vitamins and nutrients that you have consumed throughout the day.

Deprivation diets DO NOT work. They are not healthy for the body or the psyche. Allow yourself the 10-percent.

  1. Portion Control – It Doesn’t Have to be Hard

Maybe dieting is not right for you. Maybe you are already eating a somewhat healthy diet, but you are not seeing results.

Try pre-portioning your meals and choosing smaller sizes.

If you want to eat the dark chocolate, eat s few squares. If you are having oatmeal, don’t fill the entire bowl. If you are taking nuts to work for a snack, don’t take the entire bag.

Sometimes eating as much as 10-20 percent less will cause weight loss.

Healthy YOU

  1. Exercise – It can be fun! 

Start moving!

Exercise should be implemented into everyone’s lives. Whether it is a walk, run, spin class, swim or aerobics class – everyone should participate in a minimum of 150 minutes of exercise per week.

Exercise will not only help you to lose weight, it will also improve your digestion, allow you to sleep more, improve your mood happier and allow you to ultimately live an overall better life.

  1. Sleep – Do it! 

Your minimum sleep requirement should be seven hours per night.

I suggest that everyone sleep a minimum of seven and a maximum of nine hours per night.

If your sleeping habits are much lower, try adding at least one hour per night and try to work on improving your sleeping habits, environment and routine.

Sleep is one of the most important factors to health.

Sleep is the time where our body repairs, renews and rebuilds our cells. Do not miss out on this essential time.

  1. Crowd In – Welcome Health into Your Life 🙂

It can be difficult to suddenly cut all of the foods that you enjoy in your diet.

Instead or cutting these foods out right away, try crowding healthy foods in.

During lunch, add some kale to your salad.

During dinner, add a vegetable to your plate.

Before bed, add a fruit to your dessert.

During breakfast, add nuts.

By simply adding these foods to your diet you will see that the foods you were previously eating do not serve as great of a purpose.

One of the areas of dieting that people have difficulty with is when they are forced to “cut out” unhealthy foods. Most often people do not know what to substitute the food with.

Begin by teaching yourself what foods should be eaten and during what times of the day they should be eaten. Then, work on substituting these healthier choice foods with your previous choices.

These foods don’t have to be completely eliminated out of your diet, but try decreasing the amount in an attempt to include more healthy choices – without overeating.

  1. Eat more fruits and vegetables – I Promise it is Worth it!

The healthiest people on the plant eat a diet made up of large portions of fruits and vegetables.

According to the National Institute on Aging the people who live the longest are the ones who consume a primarily plant-based diet, made up of 5-7 servings of fruits and vegetables per day.

When choosing what foods to crowd in to your diet start by choosing fruits and vegetables in an effort to increase your daily serving intake.

Fruits and vegetables are not only healthier choices (that consist of smaller amounts of fat and sugar) they also consist of high amounts of vitamins, minerals and phytonutrients that our body needs!

Choosing not to eat these foods deprives the body of these essential nutrients – while also dramatically decreasing your projected age expectancy.

  1. Keep a journal – This is Not Your Grade School Journal

If we saw a picture of all of the foods we eat in one day laid out on a table we would highly reconsider out eating habits.

A food journal helps you to evaluate the food you eat each day.

You will be able to see the amount of food you eat, the time you eat it, and the types.

You will recognize what areas need the most attention and which should be completely eliminated.

I advise that you keep a food journal for a total of at least one week.

Write down each meal that you eat, the time, amount of food, how you felt before and after the food, how the food tasted, if you felt hungry afterwards, your activities during the meal, and the location of the meal.

This one week of journaling could possibly change your life!

Many of us will eat large portions without ever taking notice. Many of us will eat foods we can’t even believe we eat.

Sometimes people will recognize that they eat the same few foods and without any variety.

The area that is most concerning to people is the amount of food eaten and the lack of fruits and vegetables.

  1. Self-care – What About You? 

Take some time to truly care for yourself this New Year!

Most of us spend a great deal of our time caring for others (children, spouse, parents, friends, etc.). But, have you ever thought about stopping and taking the time to understand and meet your own needs?

Fulfilling our needs can be difficult. We know that there are 100 other “to dos” that should be done. Therefore, we overlook our needs to in an attempt to get things done.

What kind of a difference do you think it would make if instead of trying to get it all done, you took a 10 minute break; you indulged on dark chocolate; you meditated; you took a hot bath; you went out to the sushi place you are dying to go to; you went out with your friends; or you went on vacation.

What if, for once, you did what you wanted to do?

For more information about learning to care for yourself, check out the book “The Art of Extreme Self-Care” by Cheryl Richardson.

Start caring for yourself this 2016!

Healthy Life wooden sign with a forest background

 

These are my 10 healthy resolution options for you to choose from this 2016.

Each one can help to improve your overall health and well-being.

Try implementing one gradually. If the new routine is able to stick, try implementing the next one.

Note the improvements that the changes make on your life and your health.

If you liked this post, please comment, like or share!

I would LOVE to hear from you.

What kind of resolutions have you made this year?

Has this article inspired you in any way?

Comment below and I would be more than happy to chat with you!

 

❤ Blessings, love and joy,

 

xoxo Angela Joy

Today let me be thankful for …

thankful
Today….
Let me Be Healthy-Let me be Whole
Let me Be an Instrument of Peace
Let me See Beyond just what I See with my Eyes
Let me Hear what I am Meant to Understand
Let me Remember to always Breathe first
Let me Learn Something New
Let me Open my Heart to Love
Let me Take the Risk to Try
Let me Listen with my Heart
Let me Speak Kindly to Myself and Everyone
Let me Lavish Caring upon Myself
Let me Walk my Talk
Let me Forgive Myself and Others
Let me Remember I am Love
Let me Acknowledge My Gifts and Share them with Others
Let me Love and Accept Myself More Passionately in each Moment
Let me Show Up for and be a Creator in my Life.
Let me Tune into my Wisest Self
Let me Be Led to Serve as I meant to
Let me Be Assured I have Everything I Need to Succeed within Me
Let me Allow Myself to be Truly, Authentically Me
Let me Know this is Enough to Heal Myself and the World
-Marilena Minucci

Say “No” To Weighing Yourself & “Yes” to Loving Yourself

By: Angela Ciroalo

Weighing ourselves is a common thing that we all likely do.

We tend to weigh ourselves as we exit the bathroom, enter our bedrooms, or even just before we leave the house.

Instead of placing the number in your mind, I am going to give you an alternative for ONE week.

I am challenging you to go one full week without weighing yourself.

Take The Challenge

Photo courtesy of Angela Joy 

Use this week to instead focus on the successes that you experienced (going to the gym, eating a banana instead of cookies, sleeping an extra hour, drinking several cups of water).

Remove all negativity: Remove your thoughts about how many pounds you want to lose, the areas of your body you are unhappy with and, overall, any thing that brings you stress or unhappiness.

Too often we place our focus on what we did not do, what we have done wrong or what we still need to do — instead of all of the wonderful things WE DID DO!

No hate zone

Photo taken from thecurvyfashionista.com

These are all negative thoughts that poison the mind and prevent improvement.

These thoughts weigh you down, bring you stress and aggravation, prevent you from being happy — and decrease you opportunity for success.

Therefore, use the next week to detox your negative thoughts (including the number on the scale) and instead begin taken steps to learn to love yourself.

Love yourself for all of the wonderful things you have accomplished, done correctly, succeeded in, and so forth 🙂 I am sure there are a TON, but you have overshadowed them on all that you did not do right. Stop that!! ❤

Love yourself

Photo taken from cubeoflife.wordpress.com

Those few minutes that you would have spent weighing yourself, you can instead look in the mirror and remind yourself of you beautiful or handsome you are.

This sounds silly, but it is really nice to hear from yourself. The more you tell yourself how much you truly do love yourself, the more you will believe it and then express it in your actions and behaviors.

Loveing yourself

Photo taken from happyherbivore.com

Loving yourself expresses confidence, which allows you to be positive, thus happier and overall successful in all that you do. 

Try this one week challenge and take note of the changes that you feel each day.

You will be very surprised of how much this small change will impact your life!!

Choose Happiness

Photo taken from damyhealth.com

Take the challenge today: Say “No” to weighing yourself and “Yes” to loving yourself 🙂

Good luck with this exercise. Let me know how it works out.

Beauty

Photo taken from happygoluckyblog.com

Beautiful

Photo taken from Vuible.com

❤ Wishing you love, joy and blessings!

Best,

Angela Joy xo

The health benefits of mangoes — Also a great post-run recovery food

By: Angela Joy

After returning for a long, hard run one of my favorite foods to consume is a delicious and nutritious mango.

Mango with lobules on a white background

The sweet, juicy flavor and high water content fulfill my post run cravings, while also restoring my depleted carbohydrate and protein stores.

After doing a little research about my favorite fruit I discovered that the mango is a powerhouse full of vitamins and nutrition – along with spectacular flavor.

According to Medical News Today, the mango contains over 20 vitamins and minerals, is one of the most widely consumed fruits in the world and it has been found to decrease the risk of macular degeneration and colon cancer while improving digestion, bone health and growth of skin and hair.

Medical News Today found that within 100 calories of mango, the fruit offers: 

  • 1 gram of protein
  • .5 grams of fat
  • 25 grams of carbohydrates
  • 100 percent of daily vitamin C needs
  • 35 percent of daily vitamin A needs
  • 20 percent of daily Folate needs
  • 10 percent of daily vitamin B6 needs
  • 8 percent of daily vitamin K and potassium needs

The informative medical website further concluded that mangoes offer minerals such as copper, calcium and iron. They are also a great source of antioxidants, which fight off cancer.

Eating Mangoes After Exercising

After completing a run the most common fruit eaten is a banana– and for good reason. The banana is fantastic.

However, I like to change things up. I am also very thirsty after a run, therefore consuming foods with a high water content serves me well.

Some of the benefits to eating a mango specifically after a run or workout include the carbohydrates, amino acids, sodium and potassium available.

During exercise:

While undergoing exercise the body burns energy and releases sweat.

To create the energy burned, the cells must bind together protein, fat and carbohydrates.

To create sweat, the body needs sodium.

After exercise:

Once a workout or form of exercise is completed, the body must restore the utilized protein, carbohydrates, fats and sodium – that was burned.

What is amazing about the mango is that it offers protein, carbohydrates, fats and sodium (not large amounts of each, but it does however offer it).

The chart below was taken from the United Stated Department of Agriculture National Nutrient database, and listed on the nutrition-and-you.com website.

Nutrition Value per 100 g of Mango
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
*Energy 70 Kcal 3.5%
*Carbohydrates 17 g 13%
*Protein 0.5 g 1%
*Total Fat 0.27 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.80 g 4.5%
Vitamins
Folates 14 µg 3.5%
Niacin 0.584 mg 3.5%
Pantothenic acid 0.160 mg 1%
Pyridoxine (vit B-6) 0.134 mg 10%
Riboflavin 0.057 mg 4%
Thiamin 0.058 mg 5%
Vitamin C 27.7 mg 46%
Vitamin A 765 IU 25.5%
Vitamin E 1.12 mg 7.5%
Vitamin K 4.2 µg 3.5%
Electrolytes
*Sodium 2 mg 0%
Potassium 156 mg 3%
Minerals
Calcium 10 mg 1%
Copper 0.110 mg 12%
Iron 0.13 mg 1.5%
Magnesium 9 mg 2%
Manganese 0.027 mg 1%
Zinc 0.04 mg 0%
Phyto-nutrients
Carotene-β 445 µg
Carotene-α 17 µg
Crypto-xanthin-β 11 µg
Lutein-zeaxanthin 0 µg
Lycopene 0 µg

 Infograph taken from: nutrition-and-you.com

(Stars were added to the graph to emphasize the areas in mangoes that are beneficial to athletes after a workout) 

Essential Amino Acids in Mangoes

Mangoes are also one of the few fruits that offers such a great amount of essential the amino acids (the building blocks of protein in the body’s cells).

According to Chem4kids.com, amino acids are used in every cell of your body. The amino acids build/create protein in each cell – which we use in order to function (especially when exercising).

There are over 50 amino acids in the body – however, only 20 of them are actually used to create proteins, Chem4kids.com further explains.

Of the 20 amino acids utilized to create protein, nine are “essential.”

The difference between essential and non-essential is that the body has the ability to synthesize 11 of the 20 amino acids.

The body cannot, however, create the remaining nine amino acids (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine).

As a result, the nine were named the essential amino acids – because they body needs to consume them in order to create long chains of amino acids (protein).

Like the human body, plant foods also do not contain all nine amino acids. They do however offer different varieties of the nine.

The only “food” that humans can consume with all nine amino acids is foods derived from animals. Foods from an animal (meat, eggs, dairy) contain all nine because amino acids have been broken down and synthesized inside of the animal to create a complete protein.

Many people often argue that a diet without the consumption of animal products is unhealthy because of the lack of protein.

The truth however, is that the body has the ability to breakdown and synthesize all of the amino acids it has consumed throughout the day to form a complete protein.

The best way to understand this is, say I eat fruit for breakfast, peanut butter for a snack, pasta for lunch, and rice and beans for dinner – I never consumed animal products, although my body would have all nine essential amino acids.

The body takes the amino acids from each food consumed and combines them – creating a complete protein (all 20 amino acids).

After my run:

20150330_124508 (1)

I consume one whole mango (two if available).

I will first drink water, then cut up the mango into cubes and eat it.

Mangoes can be eaten, raw, in a smoothie, mashed, or even mixed into meals to add flavor.

My favorite is to consume the mango whole and enjoy each of the outrageous and rewarding flavors (they taste 10 times better after a long run). 

Depending on the length of my run and the amount of calories burned, I will also consume a protein smoothie and a piece of toast with peanut butter (to fully restore what my body burned during my run).

*Always make sure to fully hydrate after completing a long run or workout*

———>The best part about this post: Mangoes are NOW in season <———

Mangoes in season

So pick one up today and begin enjoying the tasty flavor and wonderful benefits.

Wishing lots of love, joy and blessings ❤

Best,

Angela Joy

Resources:

http://www.nutrition-and-you.com/mango-fruit.html

http://www.medicalnewstoday.com/articles/275921.php

http://www.chem4kids.com/files/bio_aminoacid.html

Blog at WordPress.com.

Up ↑