Reboot with Joe
P. 1 HOW TO PREPARE FOR YOUR REBOOT Congratulations! You re one-week away from kicking off your Guided Reboot. This week is super important for you to change the way you eat and get your body ready to Reboot! The intention is to help you boost your nutrient intake and get you accustomed to a healthy diet. Spend this week getting your body and mind ready with these helpful tips and guidelines. Get Ready. The cleaner your diet is going into the Reboot, the faster you will get to the feel-great phase! The week before you start your Reboot: Eliminate processed junk foods, white flour, sugar, desserts, and fried foods. Eliminate fast food, processed meats like bacon or deli meats, and alcohol. Transition off animal proteins: Choose wild organic fish and free range organic eggs. Gradually decrease poultry during the week. If you eat red meat choose only lean and don t eat this past day 3 of the preparation week. By the last day of this week, your protein should solely come from plant sources such as beans, nuts, and legumes (i.e. hummus, chickpeas, lentils, edamame). Transition off dairy: Choose organic low-fat or non-fat dairy with little to no added sugars. If you choose soy, rice or almond milk, get unflavored to limit the sugar content. Transition from cow s milk cheese to goat cheese by the middle of the week and by the end of the week, all dairy should be out of your diet. Reduce caffeine more and more each day. Start substituting decaf coffee for 1/2 of your daily coffee, or switch to green tea then herbal tea. Stay hydrated, at least 64-72 ounces (2 2.5 L) a day, or more if you are overweight or active. Get extra sleep.
P. 2 Add at least one juice to your daily intake each day. Our favorite is Joe s Mean Green juice! Here is the recipe: http://www.rebootwithjoe.com/mean-green-juice Start eating more salads, soups, smoothies, whole grains, along with nuts, seeds, natural nut butters, beans and legumes for protein. Check out http://www.rebootwithjoe.com/recipes or your Reboot with Joe cookbook for inspiration. Purchase a juicer (if you don t already have one). Not sure which one to get? Check out our juicer buying guide. One day before your Reboot begins: Medication: Stop all NON-PRESCRIPTION vitamins and supplements during the Reboot, unless you have been advised to take them by a physician. Don t take any self-prescribed, over-the-counter medications. Juicer: Set up your juicer the night before get all parts cleaned and ready on your kitchen counter. If you re Rebooting at the Office or On the Road: Rebooting At Work: Prep your veggies the night before to save time in the morning. Juice a large quantity in the morning, and bring it to work in glass jars filled to the top so no air can get in. The air oxidizes the juice causing it to lose nutrients. We love to use mason jars! In addition to your juice, make sure you always have a bottle of water at your desk to ensure you stay hydrated. Rebooting While You Travel: If you need to travel during a Reboot, that s okay. Plan your meals in advance of your trip. Find the healthiest food and juice outlets or restaurants available to you and plan for the circumstances you will find yourself in. Ready, Set, Reboot!
P. 3 Frequently Asked Questions What side effects or symptoms could one expect during a cleanse? Beyond the benefits of breaking an unhealthy eating cycle, there are other potentially serious side effects of a Reboot that you need to be aware of. If any of these symptoms occur please consult with your physician to be sure you can manage them wisely. Most side effects are temporary and will resolve once you resume a healthy diet following your Reboot. These include but are not limited to: fatigue, headache, low blood sugar, constipation or diarrhea, increased body odor or bad breath. With some adjustments to your Reboot plan like increasing your fluid intake- these side effects can often be resolved. You should actively participate in your group s Ask the Coach discussion board on your community page for helpful answers about your own experience from your coach and fellow Rebooters. If any symptoms arise that seem bothersome or you are in any way concerned, contact your medical professional immediately. If you experience any of the following symptoms, please stop your Reboot and contact your physician: fainting, extreme dizziness, low blood pressure, significant weight loss, vomiting, severe diarrhea. Take care to evaluate how you are responding to the Reboot before driving or operating any heavy machinery. Can I live without protein during my Reboot? Yes. Protein is important for our muscles, immune system and blood cells. Many vegetables contain some of the essential amino acids, or building blocks of protein for example beet greens, broccoli, avocado, kale, just to name a few so you won t be missing out completely on this important macronutrient. Where will I get fiber when I juice? Fiber is an important nutrient for maintaining digestion, helping to regulate blood sugar and hunger, lowering cholesterol, reducing the risk for certain cancers and heart disease, and keeping weight off. However, when we just juice, the insoluble fiber is extracted and we are left with the liquid portion of the vegetables and fruits as well as the soluble fiber. So even during the juicing phase of your Reboot you will be receiving some fiber. Soluble fiber plays a key role in regulating blood sugar and lowering cholesterol. What s the difference between insoluble and soluble fiber? Fiber is the portion
P. 4 of plant foods that we cannot digest. Many plant foods contain both types of fiber; however fruits tend to have more soluble fiber while vegetables tend to have more insoluble fiber. Insoluble fiber adds bulk to the stools and is often thought of as the roughage type of fiber. It is found in the skin of an apple. Soluble fiber dissolves in water, forming a gel. It is found in the middle, fleshy part of an apple. Can I exercise? Yes, physical activity is recommended during your Reboot but it is advised you decrease your intensity and sometimes duration of exercise. During the Reboot you want to conserve energy to help your body eliminate waste and you may be ingesting fewer calories or energy than usual so you will want to down shift your workout accordingly. We also want you to maintain your hydration during the Reboot, so be sure to drink plenty of fluids with exercise. Walking, gentle yoga, tai chi, pilates, cycling are all examples of good activities to do during your Reboot, at a mild to moderate intensity level. Should I take supplements or vitamins? We recommend you stop all supplements and vitamins during your Reboot and load up on nutrients from fruits and veggies. What if I have special occasions or event to attend? If you are invited to a special meal occasion, select the healthiest, vegetable and fruit options available and do not use it as an excuse to eat an entire pie or a whole chicken. And if you lapse, start again.