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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

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Healthy Fats: What the Body Needs

By: Angela Ciroalo

The macronutrient fat is one that is often avoided or overlooked in an effort to lose weight.

However, in order for the body to create energy all three macronutrients; carbohydrates, protein and fat, must be consumed.

This is not to say that you should go out and consume a hamburger with extra cheese and bacon in order to fulfill your body’s fat needs.

The over-consumption of unhealthy fats (fats often found in animal sources such as meats and cheeses) will cause weight gain, inflammation, health complications, and possibly the onset of illness or disease.

Unhealthy fats will build up and cause damage to the arterial walls. When eaten in excess, these fats will then accumulate in the body creating excess weight gain and health issues.

healthyy fats
Healthy sources of fat however, offer a variety of extremely beneficial and necessary properties. Therefore, in an effort to support proper body functioning, optimal health, and to fulfill the body’s fat needs — unsaturated fats should be consumed on a daily basis.

Healthy vs. Unhealthy Fats
Unhealthy fat is often found in saturated and trans-fats sources which can be found in animal or processed foods. Healthy fats on the other hand, are kn
unsaturated, polyunsaturated and monounsaturated fats and can be found in plant-based sources.

healthy good vs bad

Healthy fats provide the body with a nutrient-dense source of energy, they leave the body feeling full, while also supporting important organ and brain development.

In addition, healthy fat also plays an important role in protecting organs, supporting brain function, storing and utilizing vitamins, and promoting healthy cell and hormone production. Vitamins A, D, E, and K are all fat-soluble vitamins, meaning that these vitamins are best utilized and stored when in the presence of fat, according to Livestrong.com.

Fat Deficiency
Those who do not consume an adequate amount of fats can suffer from fatty acid deficiency, Livestrong.com states.

The outcome of a fat deficiency may result in hair loss, fat-soluble vitamin deficiency, fatigue, poor mental function, skin issues, and slow or improper wound healing.

Athletes who do not consume adequate amounts of fat will experience the same symptoms while also becoming sluggish, causing them to no longer perform to their optimal performance level.

Athletes Consuming Fat
Fat can be a very beneficial source of food for athletes. Athletes who compete in long distance or high speed events must consume a high amount of calories to make up for the amount of calories that the burned.

Fat contains nine calories per gram, opposed to the four calories per gram found in carbohydrates and proteins. Therefore, when fats are consumed the athlete is able to absorb and utilize a greater amount of calories without eating greater portions of food.

Often times athletes do not have a large appetite, or they may have a difficult time consuming a subsequent amount of calories. Therefore, consuming healthy fat sources is a great solution.

In addition, healthy fat further supports athletes through its ability to promote proper body functioning, leave athletes feeling full and satiated for longer periods of time, in addition to the high amount of nutrient-dense energy that unsaturated fats offer.

Healthy Fatss

How Much Fat Should We Eat?
Fat sources should always come from health-promoting sources and should be consumed in 20- to 30-percent of the diet depending on caloric needs.

In other words, if an athlete were to consume a 2,600 calorie diet, 60 to 100 should come from health sources of fat, according to Livestrong.com.

Though fats are important, especially for athletes, the largest portion of calories should come from carbohydrates, 45 to 60 percent, Livestrong.com states.

A few deliciously healthy examples of plant-based fats include; nuts, avocados, seeds, plant oils, seed oils, soy products, and nut butters. To learn more about these fats and their many benefits, click here.

 

Nutty “Cheese” Sauce Recipe — Delicious & Nutritious

By: Angela Joy

One of my favorite things to make in the kitchen is my special dairy-free cheese sauce.

Cashew Ricotta Cheese (1)

Photo taken from thesimpleveganist.blogspot.com

Over a year ago I decided to eliminate dairy products from my diet in an effort to promote a healthier digestion system and reduce internal mucus build up (see link to detailed articles on dairy: http://bit.ly/1n4x3eV or http://bit.ly/1OiHD1z or http://bit.ly/18BUf3B)

Baked ziti and lasagna had been fairly common meals in my home; therefore I wondered if there was a way to create a similar dish with healthier ingredients.

I, thankfully, stumbled upon a recipe to make a nut-based “cheese” sauce.

The sauce is made from nuts and adds a unique and delicious flavor to any meal!

Cashew

Photo taken from originaleating.com 

Ingredients:

  • 1 cup of raw nuts (soaked) – you can choose one specific nut such as cashews, almonds, Brazil nuts, walnuts; or you can mix an assortment of nuts. I have had my best results with cashews – yum!
  • 1 teaspoon of oil – olive oil works best in my experience
  • 1 clove of garlic
  • 2 tablespoons of lemon juice
  • ¼ cup of hot water
  • A touch of salt and pepper
  • Spices such as rosemary, basil and oregano can also be added too for extra flavor.

Making the sauce is quite simple.

Cahsews mixed

Photo taken from insonnetskitchen.com 

  1. You must first soak the nuts 1-12 hours (depending on how much time you have).
  2. Place the nuts in your blender, Ninja, or Vitmaix (whatever is available).
  3. Add 1/4 cup of hot water
  4. Add the oil, lemon juice, garlic, salt + pepper and spices.
  5. Blend the ingredients on high until the mixture appears smooth – like a sauce.
  6. And, voila!  You have a dairy-free nut “cheese” sauce

Cashew dip

Photo taken from thekitchn.com 

What can you do with your delicious nutty “cheese” sauce?

  1. Baked ziti
  2. Lasagna
  3. Pasta sauce
  4. Vegetable dip – great appetizer
  5. Cracker dip – great appetizer
  6. Sandwich spread – much healthier than mayonnaise
  7. Potato topping
  8. Salad topping
  9. Toast spread

I recently created a Grilled Vegetable Panini with my nutty “cheese” spread:

Grilled Veg Sandwiches

I grilled the vegetables with a touch of coconut oil, garlic and lemon. Then I toasted quinoa bread.

Nut Cheese Spread Sandwiches

I wiped the bread with a thick layer of the nutty “cheese” sauce, filled it with vegetables and popped it in the oven for five minutes.

As a result, I created a delectable sandwich that — everyone enjoyed! Most could not believe that they were eating nuts, because it was SO good 🙂

March Meal

*Note: In this sandwich I used almonds 

The possibilities are truly endless …. And so much fun! 

There is so much that you can do with the sauce. Therefore, when I make my sauce I double the recipe and store the remaining half of the batch in my fridge to use throughout the week.

What I also love about this recipe is how creative it is. Who would have thought that you could create a “cheese” sauce out of nuts?!

If you asked me if I wanted some nutty “cheese” sauce on my salad two years ago I would have looked at you like you were crazy. Today, however, my response would be “yes, I would like seconds!”

Nuts for runners:

All nuts are great for runners to eat as a snack post-run.

The nut family is huge! Each nut is from a different location, offers a different taste and carries a variety of incredible benefits.

My favorite nut is the cashew because of its sweet taste and awesome benefits. 

Cashhew

Photo taken from hungryforchange.tv

The cashew nut derives from Brazil. The nut is known for the many minerals that is offers. According to Mercola.com, the cashew contains 31 percent of our recommended daily copper intake, along with 23 percent of daily manganese intake, 20 percent of daily magnesium intake, 17 percent of our daily phosphorus intake, and 12 percent of the daily recommended vitamin K intake.

Cashews can play a role in providing bone strength, joint flexibility, eliminating migraines, improving memory, lowering blood pressure, protecting against UV damage, heart disease and cancer.

My second favorite is the almond because of the powerhouse of nutrients that it offers. 

almonds

Photo taken from healingisessential.com

Almonds offer a powerhouse of nutrients. They derive from locations such as Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and Israel. Some of the nutritional benefits of the nut include vitamin E, calcium, phosphorus, iron, niacin and magnesium. They also offer minerals such as zinc, selenium and copper.

Therefore, almonds help develop and maintain brain function, maintain healthy cholesterol, reduce risk of Alzheimer’s, regulate blood pressure, prevent diabetes and so much more!

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