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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.

 

Your Guide to Nutrition-Packed Foods

By: Angela Ciroalo

If you were to eat only six foods for the rest of your life what would they be? I know what my answer would be: GBOMBS.

Greens, beans, onions, mushrooms, berries and seeds, or more commonly referred to as “GBOMBS.”

GBOMBS

When seeking a nutrition-packed type of food, look no farther than these six. GBOMBS (greens, beans, onions, mushrooms, berries and seeds) are nutritionally-packed foods rich in vitamins, minerals, phytonutrients, disease-preventing properties, and an array of benefits.

Family physician, author and well-known nutritional expert, Dr. Joel Fuhrman, recognized the healing powers of these six types of food.

As a result, he now suggests that those seeking to improve their health, prevent disease and prolong their life, eat these foods daily.

He even went on to say that these six foods are “the most nutrient-dense, health promoting foods on the plant.”

If that doesn’t give you a good enough reason to start eating these foods today, we will take a closer look at exactly what is so darn good about greens, beans, onions, mushrooms, berries and seeds.

GBOMBSd

GBOMBSSS

Greens
The greens category represents raw green leafy vegetables. There is no mistake why they are listed first.

Greens are low in calories, high in nutrients and offer miraculously beneficial properties.

Green leafy vegetables, such as – kale, spinach, and Swiss Chard – are filled with antioxidants, folate, calcium, vitamins A, B, C, E and K, fiber, and so much more.

Some of the health benefits that green leafy vegetables are known for include a reduced risk of diabetes and arthritis, weight loss, improved vision and skin, and strong bones.

In an effort to improve health Dr. Fuhrman suggests to follow the example of the chimpanzees and gorillas, and consume as many green leafy vegetables as possible.

GREeENs

Beans
Beans are second to the green leafy vegetables, but not by much.

Beans are known as the “powerhouse of superior nutrition.” They have been touted to be the most nutrient-dense carbohydrate.

Some of their benefits include a high dose of fiber, protein, and vitamins and minerals, such as thiamin, folic acid, vitamin B6, iron, copper, magnesium.

When comparing beans to meat, a meal compromised of bean offers very little fat, no cholesterol, and is much more easily digested.

Beans have been found to aid in preventing diabetes, to decrease the risk of several cancers, to improve weight management, stabilize blood sugar, prevent food cravings, and leave you feeling full and satiated.

In an effort to improve health, try substituting a meat dish with beans. Or, try implementing beans into your next dish.

Beans

Onions
Onions which are in the Allium vegetable family, have been found to offer tremendous benefits to the body.

Onions – including leeks, garlic, chives, shallots and scallions – improve the cardiovascular and immune systems. They have also been known to prevent diabetes and cancer.

Furthermore, onion consumption has been associated with a lower risk of gastric and prostate cancers.

Onions are a low calorie food that are high in antioxidants, anti-inflammatory. They contain nutrients such as vitamin C, vitamin B-6, manganese, calcium, iron, folate, magnesium, phosphorus, sulfur, and potassium. (medical news today)

In an effort to increase the amount of onions consumed in your life, include onions into your stir fry, salads, pasta dishes, as a topping on a sandwich, or as a side dish with fresh peppers.

Onions

Mushrooms
Your either love them or hate them, but they definitely do not hate you.

Studies have shown that mushrooms not only offer an array of health benefits, they are also incredibly beneficial in preventing and decreasing the risk of several diseases.

Mushrooms offer anti-cancer and anti-inflammatory properties, they inhibit angiogenesis, are rich in B vitamins, vitamin D, selenium, potassium, copper, iron and phosphorus. (MNT)

Consuming mushrooms has been found to improve insulin and blood cholesterol levels, lower risk of obesity and diabetes, improve immunity, support proper fat absorption and improve muscle movement, learning and memory. (MNT)

Mushrooms can be enjoyed within a pasta dish, salad, as a topping or as a main course. Get creative and begin kick-starting your health with fresh mushrooms.

Mushrooms

Berries
The berry family including blueberries, strawberries, blackberries as well as many other forms of berries, has been found to be one of the best foods you can consume!

Berries are low in sugar, plentiful in taste, high in nutrients and packed with antioxidants.

Berries contain the highest amount of antioxidants among all other foods. They aid in preventing cancer, reducing blood pressure, reducing inflammation, preventing and reducing arthritis, preventing DNA damage, reducing risk of diabetes, improving brain and memory function, along with so much more.

Berries are high in vitamin C, fiber, and folate. They have been found to improve mood, joint flexibility, eye function, and aid in preventing cardiovascular disease.

Berries can be eaten as a sweet treat, for a refreshing snack, within a smoothie, in a salad, or baked with a dessert.

Include berries into your diet and reap the beautiful benefits on improved health.

Berries

Berrries

Seeds
Seeds, and nuts, offer the highest and most beneficial amounts of healthy, unsaturated fats.

They are also rich in micronutrients, minerals, antioxidants and much more.

Nuuts Nutss seeds

Nuts and seeds have been found to decrease the risk of cardiovascular disease, stabilize blood-sugar levels, improve cholesterol and triglycerides, and reduce type two diabetes and heart disease.

Seeds and nuts are high in fiber, magnesium, potassium, and zinc, vitamin E and B6.

Those who are trying to lose weight may want to monitor the amount of nuts and seeds that they consume due to the fat content. Those who live a balanced healthy life should consume an amount that is satiating and enjoyable.

Seeds and nuts are great additions to any salad, they taste great as a snack, and pack a powerful healthy punch in every bite!

G JUST DO IT

Some additional tips from the wonderful and incredibly knowledgeable Dr. Fuhrman include:

G BEST FUHRMAN

This article was previously published on http://www.OneGreenPlant.org 

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