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3547 E. County Highway 30-A
Seagrove Beach, FL 32459

PH:  850  231  9288
info@balance30A.com
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21 Day Cleanse

 

Boot Camp

Dr. Bart’s 21-day cleanse overview:

This program is designed to establish a healthy lifestyle that includes proper nutrition, exercise, elimination and nurturing your body. Supplements, shakes and additional protein should be taken as instructed. In addition to your supplements and shakes you will eat whole foods that are preferably organic. You can eat as needed any of the foods from the “shopping list”. Portion control is of utmost importance. You are allowed to have one cheat day per week if you choose to, although it is not recommended in the first 21 days. No alcohol.




Exercise is part of this program. The following is expected for this program:

You are expected to sweat for at least 30-60 minutes four (4) days per week with exercise.
One (1) additional recovery workout. Ie: restorative yoga, yin yoga, tai yoga massage
One (1) massage per week, preferably near end of each week. Massages should be relaxing and help remove toxins and lactic acid. Sauna sessions can replace sweat workouts if you are unable to exercise. Use caution with any sauna use, always drink plenty of fluids when using sauna.
A minimum of one half of your body weight of water should be consumed daily, one gallon on days of exercise. 



 

 

Supplement Regimen

Follow the supplement regimen below or as directed by your health care professional.

 

 



Days 1-7

* 1-2 SP Complete shakes per day (2 scoops per shake)
* 7 SP Cleanse capsules 3 times per day
* 1 tablespoon Whole Food Fiber per SP Complete shake



Days 8-21

* 1-2 SP Complete shakes per day (2 scoops per shake)
* 1 tablespoon Whole Food Fiber per SP Complete shake
* 5 SP Green Food capsules 2 times per day

**

Also:

**        2 scoops of whey protein isolate (20) grams can be added to shakes to increase energy and support muscle tissue growth. This can start on day 1 and continue through day 21.
**        Water is consumed daily. Minimum of half your body weight in ounces.
**        Additional food can be consumed. Foods must come from approved “shopping list”
**        EFA’S (fish oils) 2-4 capsules should be taken daily, day 1 thru day 21.

 



Days 1-10

There will be no meat, fish or poultry consumed during days 1-10.

 



Days 11-21

Starting on day 11-21 you can eat fish or chicken. Wild salmon and organic, grass fed chicken is best.



Vegetables and fruits can be consumed during the entire cleanse. A ratio of 4 servings veggies to 1 serving fruits is recommended.

 

 



Shopping List

Vegetables
You can eat an unlimited amount of vegetables from the list below. (Use organic whenever possible.) Your vegetable intake should be 4x the amount of fruit intake.

* Average serving size = 1⁄2 cup
* No dried or canned vegetables; frozen OK
* Fresh juices made from vegetables allowed
* Can steam or stir fry most vegetables for 4 minutes over low heat, but best to consume half total vegetable amount raw
* Fresh herbs and spices optional



Vegetables
Artichoke 
Celery    
Peppers (any color)
Asparagus 
Bamboo shoots 
Bean sprouts 
Beets(red)(steam for 20-30 minutes or until soft)
Bok choy 
Broccoli or brocciflower 
Brussels sprouts 
Cabbage (all types) 
Carrots
Cauliflower
Chives
Cucumbers
Eggplant
Garlic
Kohlrabies
Leeks
Mushrooms
Okra
Onions
Oyster plant
Parsley
Pimentos
Radishes
Sea vegetables
Squash (acorn, butternut, spaghetti)
String beans
Sweet potatoes, 1⁄2 per day
Turnips
Water chestnuts
Yams, 1⁄2 per day
Zucchini



Lettuce and Greens


Arugula
Beet greens
Chicory
Collard greens
Dandelion greens  
Endive
Escarole
Kale
Mustard greens
Radicchio      
Red/green leaf lettuce
Romaine lettuce
Spinach
Swiss chard
Watercress

 



Fruit

These fruits are just a sampling. Keep in mind that you should eat 4x as many servings of vegetables as fruits—fresh or frozen only, not dried or canned. (Use organic whenever possible.)



Average serving size indicated

Apples, 1 medium
Apricots, raw 3 medium
Avocados, 1⁄4
Bananas, 1⁄2 per shake
Blackberries, 1 cup Blueberries, 1 cup
Cantaloupe, 1⁄2 medium
Cherries, 15
Cranberries, 1 cup
whole Figs, 2
Grapefruit, 1
whole Grapes, 15
Guavas, 1 whole
Honeydew melon, 1⁄4 small
Kiwis, 1 whole
Kumquats, 1 whole
Lemons, 1 whole
Limes, 1 whole
Loganberries, 1 cup
Mangos, 1 whole
Mulberries, 1 cup
Nectarines, 2 small
Oranges, 1 large
Papayas, 1 small
Peaches, 2 small
Pears, 1 medium
Pineapple, 1⁄2 cup
Plums, 2 small
Pomegranates, 1 whole
Raspberries, 11⁄2 cup
Rhubarb, 1 cup
Strawberries, 11⁄2 cup
Tangerines, 2 small
Tomatoes, 1 medium



Lentils or Wild/Brown Rice



*Average serving size = 1⁄2 cup cooked (measure carefully)
*1-2 servings of lentils or 1 serving of wild or brown rice per day



Please note: Lentils have a higher protein content and less carbohydrates than rice. For ideal weight and blood glucose management, choose lentils more often than rice.



Protein Sources (lean meat/fish can be added on day 11)



*Servings should be roughly the size and thickness of your palm. Average serving size = generally 3-5 oz. cooked

*Total servings: 2-4 per day, with 1-2 servings being fish Fish should be deep-sea fish (e.g., salmon, cod, or sea bass), not farm raised.

Select lean meat (chicken) that is organic, free range, antibiotic free, and hormone free, if possible.

*Broil, bake, roast, or poach
*No cured, smoked, or luncheon meats



Please note: Protein sources can be added to the program on day 11.



Things to avoid

** for optimal results avoid using or consuming the following during your 21-day cleanse



* Alcohol, tobacco, or other stimulants
* Nuts/seeds
* Dairy
* Grains (except wild or brown rice)
* Processed or refined foods



NOTE
:
One (1) 6oz cup of organic coffee is acceptable within the first hour after waking.

 



Why Is This Different Than Other Programs?

Results! Temporary programs create temporary results. Dr. Bart's 21-day purification program establishes the framework that he personally uses to create a healthy lifestyle. Incorporating nutrition, exercise and body work.

Our cleanse program emphasizes supplements and whole foods, particularly fruits and vegetables, while limiting high-calorie, refined foods and saturated fats. Nourishing yourself with nutrient-rich foods will provide the complex combination of vitamins, minerals, and antioxidants that are needed to protect the body and promote optimal health.

For years Dr. Precourt has been asked to provide some form of cleanse or diet program that people could use to jumpstart into a healthy lifestyle.   Although there are many other partial programs, crash diets, fasts and magic formulas available, this is the real deal for making "sustainable changes". In this program you will incorporate proper nutrition, exercise and recovery. Even in a short program like this, losing weight, feeling better and having more energy is typical.

Dr. Bart's program is different because it is specifically designed to become part of a new lifestyle. Not just a crash diet or momentary workout routine. Each participant will be able to continue to lose weight and be healthier even after the program is over.



In Dr. Bart's lectures you will learn about what types of exercise are useful and what types may be harmful or causing you to gain weight. He will discuss the harmful damages of inflammation in the digestive tract. The role of food in our life and the reasons most people don’t stay at their ideal weight.
He will also explain why nurturing our bodies can be a life saving and hormone balancing event.



Incorporating the knowledge of how to eat, when to exercise and the importance of restoring and nurturing your body will remain with participants even after the 21-days. You will easily be ale to continue on with healthy living beyond the 21 days.

Purification is merely the internal cleansing and detoxification of your body. Think of it as "spring cleaning" for your insides

Why Do I Need Purification?

Purification, also known as detoxification, can help you remove natural toxins from your body and help maintain a healthy weight. We are exposed to external toxins everyday, including pollutants, pesticides, and chemicals. Internally our bodies produce waste byproducts as a result of normal metabolic function. Although your body is designed to rid itself of these toxins naturally, it can become overburdened. Purification offers your body additional support to expel natural toxins and minimize your weight, which is important to maintaining your health and vitality.

Toxins can contribute to a wide range of conditions:

  • Stuffy head
  • Fatigue or difficulty sleeping
  • Digestion and other gastrointestinal problems
  • Food cravings and weight gain
  • Reduced mental clarity
  • Low libido
  • Mood swings

How Do I Determine My Toxic Load?

Your toxic load is the amount of toxins that your body needs to process. By answering the following questions, you may gain some insight as to your current toxic load.

  • Do you or have you eaten processed foods?
  • Do you eat non-organic fruits and vegetables?
  • Do you take medications?
  • Have you taken anti-biotics in the past 5 years?
  • Do you eat meat and poultry that are not free range?
  • Do you consume genetically altered food?
  • Do you or have you ever used artificial sweeteners?
  • Do you drink soda?
  • Do the foods you eat have preservatives, additives, dyes, or sweeteners added?
  • Do you eat fast foods and/or eat out regularly?
  • Do you charbroil or grill foods?
  • Do you drink coffee regularly?
  • Do you drink alcohol?
  • Do you drink tap water?

If the majority of your answers are "yes", then it is likely that your diet contributes significantly to your toxic load. Beyond diet, many external toxins, such as perfumes, cleaners, and pollution, add to your load. Your health care professional can help you assess your toxic load.

What Are The Benefits Of Purification?

A purification program/cleanse can have a significant, positive effect on the biochemistry of the body while allowing natural toxins and byproducts of daily metabolism to be eliminated. By participating in a cleanse program, you may notice the following:

  • Improved weight management results
  • Increased energy/vitality
  • Better digestion
  • Less bloating
  • Clearer skin
  • Shinier hair
  • Better sleep
  • Clearer thinking
  • Disappearance or lessening of past conditions