BTB Post Cleanse

Information on how to reintroduce foods back into your diet after your cleanse phase is posted under "Post Cleanse" under "Back to Balance Cleanse." Let me know if you anyone tries BTB out!! I'd love to hear feedback!! Again, you can always email me at maybrown04@yahoo.com

Have a great weekend!!!

BTB Meal Plans

You can now find 5 meal plans with accompanying grocery list and recipes for the BTB Cleanse in the right hand column under "Back to Balance Cleanse."

The meal plans are just suggestions on how to utilize the approved foods list. As long as you stick with the list and the meal pattern (found in the overview), you will be successful!!!

Note: There has been some issues with the links. They are now in google-doc format, and not very easy to read. If you would like me to send you the PDF formats, let me know, and I will email them to you!! Email me at maybrown04@yahoo.com

BTB Approved Foods List

The Approved Foods List can be found in the right hand column under "Back to Balance Cleanse." There is a strategic reason for each option and specification. Let's go through the groups!

     *Note: hyperlinked words will lead you to more detailed information on that topic.

Fruit: Duh. However, you will notice that pre-packaged (canned or otherwise) fruits are not approved. These preservative measures (in general) increase the amount of added sugar in your options and decrease the nutritional value.

Vegetables: There is a little more flexibility with vegetables because the overall calories involved are not near that of fruits. There are 3 starchy vegetables (potatoes, peas, and corn). However, potatoes are the only ones that are excluded due to their higher calorie content. Attempt to get as many vegetables into your day as you can! Low calorie and high nutrient content!!

Grains: The grains approved are so for their high fiber, vitamin and mineral content - also, as whole grains, they all have a certain level of protein content. For example, wheat germ is a good source of B vitamins, iron, and folic acid had has 3g of protein in 2 tbs.

Beans, Poultry, and Nuts: The approved foods list does not include meat or seafood. This decreases saturated fat, additive, and overall calorie intake. Beans are great sources of fiber and protein. Eggs are also a great source of protein and a large amount of vitamins and minerals (especially in the yolk). Due to the cholesterol content, it's important to only eat one egg yolk every other day. There is no restriction on egg whites.

Dairy and Lactose Free Products: Lactose free products would be substitutions for those who are lactose intolerant. (Certain yogurts are appropriate still, and ask your doctor about taking a lactase enzyme before consuming dairy products). Dairy provides an important amount of protein, and again, many essential vitamins and minerals. Fat-free milk and 1% cottage cheese are approved due to their lower fat and overall lower calorie content. Greek yogurt has a much higher protein content than other options, so its more bang for your buck!

Flavorings: The approved flavorings are crucial for the enjoyment of your foods! Also, they are all natural, sodium free, and calorie free (excluding lemon juice). There are many health benefits related to cayenne pepper, cinnamon, and vinegar.

Supplements: When eating a low-fat diet, you miss out on heart healthy Omega 3, 6, and 9s. For this reason, it is encouraged to take a fish oil supplement.

Meal plans, accompanying recipes, and a grocery list for you will be posted later this week!!!

Back to Balance Cleanse

So, what sets this cleanse apart? The Back to Balance Cleanse is simple, flexible, realistic, and healthy. The recipes and meal plans are merely suggestions. Staying within the approved foods list, you can create your own recipes and meal plans!!

Increased flexibility is provided when it comes to picking brands of the items on the approved foods list. If you are working with a budget, it is easy to buy generic and skip a couple of the higher priced items. (For example: walnuts are usually more expensive than almonds or pecans.)

If you would like to further regulate pesticide and hormone additives in your foods, you can purchase organic produce and dairy.  The Back to Balance Cleanse is a paint by numbers eating pattern that you can paint yourself!! Regardless, if you follow the approved foods list and stick to the meal pattern, filling in your day with plenty of vegetables, you will reap the benefits!!

You will find an overview of the cleanse including the meal pattern and cleanse goals in the right column under "Back to Balance Cleanse." Throughout the week I will be posting the approved foods list, grocery list, suggested meal plans and accompanying recipes. Lastly, I will post how the Back to Balance Cleanse is easy to transition into a sustainable, healthy, ongoing eating pattern.

The suggested length of the cleanse is 5-14 days, at which point is is suggested to increase the protein and unsaturated fat sources in your diet. This, again, will be discussed in the post-cleanse post!

Why Cleanse?

We have all heard the word "cleanse," but what does it mean? When Beyonce stated that her weight loss for Dreamgirls was attributed to the "Master Cleanse," what was she referring to?
By definition, to "cleanse" is to make something thoroughly clean, or to rid of something unpleasant or unwanted. So, really a cleanse's first order of business is not weight loss, but the cleaning of the body. But what is making your body "dirty?"
The unnatural food additives in processed foods are really the primary focus of a cleanse...to cleanse the body of unnatural, unwanted toxins. So far, the Master Cleanse has been getting most of the buzz. This involves a strict intake of lemon juice, maple syrup, Cayenne pepper and pure water. AKA, general starvation. I don't really need to go into detail on how I feel about this. I'm sure most of you can guess that I'm rolling my eyes right about now.
The major dangers involved with starvation cleanses include...

1. Lack of energy
2. Rapid fluid loss
3. Electrolyte imbalance
4. Nutrient deficiency
5. Muscle breakdown
6. Metabolism damage

So, how can you achieve a cleansing of your body without harming your health?

Answer: The Back to Balance Cleanse

Less of a cleanse, and more of a natural way of eating, the Back to Balance Cleanse is designed to healthily and naturally get your body back in balance. Using an approved foods list and easy to follow meal plans and recipes, this cleanse has several goals.

1. Restricted calories, while providing needed macronutrients in healthy proportions

2. Average daily intake meets recommended daily allowances (RDA's) for all essential nutrients

3. Decreased artificial additive intake

4. High fiber intake (approx. 30g/day)

5. Low sodium intake

6. Increased hydration

The overall outcome is, of course, decreased toxins in the body. This can lead to increased energy and weight loss, improving your overall health.

Throughout the week I will be posting the needed materials for you to try out the BTB Cleanse including the approved foods list, grocery list, meal plans, and recipes. I will be posting information about the different aspects of the cleanse and it's flexibility. Most importantly, I will be discussing how to turn the cleanse into an everyday, healthy eating pattern!

Happy Cleanse Week...get excited!!!

Dating is making me fat.

Would you like to go to dinner? The movies? Dinner and a movie? Drinks? Drinks and a movie? Dinner and drinks?

How am I supposed to trick a man into marrying me if I'm super fat from dating him?! No, I don't want to go have 500 calories a pop margaritas. No, I don't want to go to the movies and sit on my ass. No, I don't want to check out the new Italian place down the street from your house (nice ploy, though - walking distance...I see what you're trying to do here.) 

Why can't people go on dates that don't involve food, alcohol, or watching movies...only to ignore each other completely? (Side note: I have been told that I'm a "loud talker" in the movies which apparently is the opposite of attractive, and I like to put my feet up on my date's knees which is apparently "inappropriate." Guess I'm the worst movie date...ever.

Anywho - on your next date, try to do something that is more active! That way you can burn calories instead of collecting them. (No one wants to neck with a gassy, bloated date - trust me)

Here are some fun, active date ideas!!!

- go bike riding. Try a tandem, or find somewhere to rent
- find somewhere cool to hike (no need to be outdoorsy, try somewhere local)
- Frisbee golf
- fishing
- rent a canoe

- go to an amusement park
- go to the zoo
- try out a waterpark
- go on a walk in an interesting area of town
- try sledding
- wash your cars together (wet t-shirt contest?)
- head to the a local library...super hilarious if you get the giggles
- play a round of golf (I would never do this - but maybe putt-putt)
- take a board game to a park (my favorites: UNO, Guess Who, and Sequence)
- check out a museum
- paintball
- have a "Coupon Date." Check out the paper or a Groupon ad to see if there is something fun to do

Now you can be healthy and date! A win win - especially when you get around to 2nd base!

Happy Friday!

My favorite summer fruit: WATERMELON

It's expensive to buy pre-cut fruit, but buying a whole watermelon can be intimidating!! (If you dont' know what to do with it.)

I hadn't cut one up myself until THIS summer! Terrible, I know. Regardless, I now know how to do it and I buy a 1/2 watermelon probably every other week! It is so delicious - juicy and sweet - it makes a great snack anytime of the day!

With 50 calories in a cup and boat loads of vitamin C, this is a very healthy choice if you are needing something sweet. Also, filled with lycopene (like tomatoes), eating watermelon is good for you skin - which is especially important during the summer months!

Here's how you do it. (You'll need a rather large knife)

1. Cut the watermelon in half (if you buy a whole watermelon)

2. Cut the melon into fourths.

3. Using your knife, cut somewhat of a grid into the melon.

4. Now, use your knife to cut in between the rind and the inner pink portion. Doesn't have to be perfect, just keep cutting.

5. You will end up with a scooped out rind.

7. I just store the melon chunks in Tupperware in the fridge. It will stay good for a looooonnnnggg time!!

Cleanup is easy - you'll get watermelon juice on your counter, but it wipes right off!! Enjoy!!