Here’s to Making 2015 Your Healthiest Year Yet

By: Joe Cross

My friend Joe Romano {featured in the image} woke up a few years ago on New Year’s Day and made a commitment to change his life for good. Due to his weight and unhealthy lifestyle, Joe used to suffer from debilitating joint pain that affected his sleep and ability to walk. It was so bad, that he couldn’t even carry the grocery bags. So, he set himself a New Year’s challenge to achieve a slim figure. After he watched, Fat, Sick & Nearly Dead, he jumped into a 75 Day Reboot, followed with another 60 Day and 30 Day. Now 130 lbs (60 kg) lighter, Joe now runs, trains for cross fit and can dead lift 225 lbs (103 kg)! And guess what? If he can do it, so can you.

No matter where you are on your journey to health — maybe you’re just beginning or maybe you’ve Rebooted and want to keep the healthy momentum going through 2015 — the one thing that we all have in common is that it’s time to make our New Year’s resolutions. It’s the time we commit to making this next year our healthiest year yet, we’ll promise to go to the gym more, and we’ll swear that we are not going to eat any more sweets.

Sounds easy on paper, but without the right support, resolutions can be hard to stick to.

For me personally, I think this time of year is ideal for a Reboot. It’s the circuit breaker to help you jump head first into making it your healthiest year by powering your body with plants, resetting your taste buds to stop wanting holiday cookies, and craving not only healthier foods, but healthier choices.

Whether it’s a 3 Day Reboot or a 30 Day Reboot, consider starting your 2015 with nothing but fruit and veggies and you may find that those resolutions are easier to stick to than you think.

To help you succeed, I believe support is key. And I’m making sure you have all of the Reboot resources you need to get there:

Reboot with Joe Juice Diet Book

Use the Reboot with Joe Juice Diet Book to find a plan, get the recipes, and be prepared for what to expect emotionally, psychologically and socially as you start transforming yourself into someone healthy, vital and well. I also share the details of my own journey that you might be able to relate to.

Reboot with a Coach

You don’t need to Reboot alone. We have Reboot nutritionists to coach you through a 15 or 30 Day Reboot. By signing up for a Guided Reboot, you’ll join other Rebooters with similar goals, you’ll have access to our nutritionists throughout your entire Reboot, and you’ll Reboot successfully.

 Next Available Dates

15 DAY GUIDED REBOOT

5 Days of Eating & Juicing + 10 Days of Juicing Only

30 DAY GUIDED REBOOT

5 Days of Eating & Juicing + 25 Days of Juicing Only

Read some amazing reviews that previous Guided Rebooters have shared with us. Here’s one that caught my eye:

“The most amazing nutrition plan I have ever found. Thanks so much for the great information on micro-nutrients and plant based diets. I lost 30 lbs on the 15 day plan (counting the warmup week), and stopped drinking. That is just amazing and I feel great…” – Steve G.

Track Your Reboot

Rebooters with an iPhone can download our new, free Reboot with Joe Juice Diet app that has everything you need to successfully Reboot – track food & juices consumed, exercise, how you’re feeling, progress and receive tips. For an in-app purchase you can get all of the plans and recipes that are featured in my Reboot with Joe Juice Diet Book.

Medical studies consistently show that those who keep track of what they eat are more successful at losing weight and keeping it off than those who diet but don’t keep a record of what they eat. Accountability is key, so no matter if you Reboot alone or with a coach, the app gives you more awareness of food choices and makes it easier to reevaluate eating habits and adjust your diet in line with your goals.

Don’t forget you can join thousands of other like-minded Rebooters in our community who are there to support you in every step of your journey to better health.

Juice On and here’s to a healthy start to 2015!

Joe Cross

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Protein & The Reboot – Setting The Record Straight

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist


Have you wondered, “Will I get enough protein during my Reboot?” Have friends, family, trainers, and others shared their concerns with your plans to juice, “But you won’t be getting enough protein!!!” Feeling confused or worried? Think this whole protein issue is being blown out of proportion?

Let’s set the record straight.

What is protein?
Protein is an important nutrient, made up of individual “building blocks,” known as amino acids. There are 9 essential amino acids, meaning that we must get these nutrients from food, our bodies can not construct them out of other nutrients in our diet. Animal sources of protein contain all 9 of these essential amino acids and are called “complete” proteins. Many vegetables have some but not all 9 amino acids and are called, “incomplete” proteins. There are, however, many excellent plant-based foods that are complete proteins.

The scientific belief used to be that incomplete proteins had to be combined and eaten at the same meal to create a complete protein – like beans and rice. Science has debunked this rigid notion, making vegetarian meal planning much simpler. The goal is to consume a wide variety of plants day to day to naturally match up incomplete proteins over the course of a few days, to create complete proteins. This will provide all the necessary building blocks in a timely fashion for the body to work with.

Why is protein important?
Proteins play many important roles to keep us well.

Here are a few examples:
– Hunger and fullness regulation
– Maintaining and building muscle mass
– Fluid balance
– Regulating blood sugar
– Helping reduce reflux

They are also the building blocks for creating:
– Immune factors
– Enzymes
– Hormones
– Skin, hair, nails and other connective tissues
– Transports for absorbing and distributing other nutrients

How much protein do I need to eat?
The amount of protein needed to maintain optimal health is different for everyone and can even be different for the same person at different times depending on the situation or context. There is also a range of protein that is best, not an absolute number. In our “meat ‘n potatoes” focused society, the average American consumes far more protein than is required for health. Yet, inadequate protein intake is risky and can lead to many complications including severe malnutrition (think of the swollen bellies in starving children) or an increased likelihood for catching a virus. You may find many methods for calculating protein needs online or in books, but to know your numbers it is best to ask a qualified professional.

Which plant-based foods have the most protein?
Examples of plant based complete proteins include: amaranth, buckwheat, chia seeds, hemp seed, quinoa, soybeans, spirulina.
Examples of high protein Reboot-friendly plants include: kale and other dark green leafys, broccoli, celery, corn, and avocado.

Will I get enough protein during my Reboot?
Clinically speaking, it is highly unlikely a healthy person will develop a protein deficiency in the time frame of the posted Reboot programs (5-15 days).

Green juices in particular are rather rich in protein, making them a cornerstone of any Reboot program. The amount of vegetables eaten during the Reboot for those who are eating + juicing, helps bump up the amount of protein an individual will consume in a day during their program.

Can I add protein powders during a Reboot?
If you are Rebooting longer than 15 days, we recommend adding a plant-based protein to your juices. The Reboot with Joe Protein Powder is an excellent choice or you can add chia seeds, hemp seeds or spirulina.

Examples of situations where you may wish to add more protein to your juices include:
-Frequent or intense exercise
-Diabetes, pre-diabetes, insulin resistance, PCOS or other blood sugar regulation needs
-Hunger control issues that persist well into the Reboot, after increasing the amounts of juice and water consumed

More Ideas for Reboot friendly additives to juice
-Chia seeds
-Hemp seed powder
-Ground flax seeds
-Spirulina
-Pea protein powder

I’m concerned about losing muscle mass during my Reboot.
Consuming protein rich vegetables and juices can help to maintain muscle mass while you are Rebooting. Walking and doing light weights can also help to preserve muscle mass. Juice and plant foods provide a big boost of nutrient dense meals and snacks so that overall nourishment is generally maintained during your Reboot. Not everyone loses a lot of muscle, even with a large amount of body weight lost during their Reboot. For example, Joe’s 100 pound weight loss during his 60 day reboot we saw in Fat, Sick and Nearly Dead, was 70% body fat and 30% muscle.

We would love to hear your thoughts on this hot topic! Want to learn more? Hear it from Joe.

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Mean Green Juice

By: Joe Cross

 

For this recipe and other favorites, check out my recipe book 101 Juice Recipes.

Other green juices to try:
Morning Green Glory Juice
Green Carrot Ginger Juice
Crisp & Clean Green Juice

157 votes, average: 3.82 out of 5157 votes, average: 3.82 out of 5157 votes, average: 3.82 out of 5157 votes, average: 3.82 out of 5157 votes, average: 3.82 out of 5 (157 votes, average: 3.82 out of 5)
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Ingredients:

  • 1 cucumber
  • 4 celery stalks
  • 2 apples
  • 6-8 leaves kale (Australian tuscan cabbage)
  • 1/2 lemon
  • 1 tbsp ginger

Directions:

  1. Wash all produce well
  2. Peel the lemon, optional
  3. Juice
  4. Pour over ice
  5. Enjoy!
  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Foods To Enjoy While Rebooting – Part 1: Vegetables

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Congratulations on making this healthy choice for yourself and welcome to the Reboot program. Here is a list of foods that we recommend during your program, and recipes that incorporate these healthy, fresh choices which you can enjoy during a Reboot. Here are some Simple Eating Guidelines to consider when planning your meals during and after your Reboot.

 

 

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Simple Eating Guidelines

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

We’ve got some simple guidelines to consider for a healthier, happier life full of fruits and vegetables

1. Avoid processed “junk” foods.

The longer you can limit them in your diet, the better you will feel. Seriously – no one ever died from stuffed-crust pizza withdrawal.

2. Choose as many local, seasonal, organic foods as possible.

Soups, smoothies and salads are easy, fun meal choices that help you integrate more fruits and vegetables into your diet.

3. Eat smaller amounts more often.

Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being kind to your body.

What counts as a serving for fruits & veggies?

– 1 cup leafy greens, berries or melon chunks
– 1/2 cup cut or cooked fruits and vegetables (broccoli, carrots, pineapple…)
– 1 medium piece of fruit or vegetable (apple, plum, peach, orange)
– 6 ounces natural, fresh 100% fruit/vegetable juice
– 1/4 cup dried fruit (sulfur free)

4. Consider how you prepare your food so you get the most nutrients out of it.

Ditch the deep fryer and instead, bake, broil, grill, roast, and steam your food.

5. Eat a rainbow every day.

Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems. Each color family is rich in important micronutrients. The American Cancer Society recommends choosing at least one representative from each color family per day.

6. Think about protein in a new way.

The typical American plate is 50% animal protein, 25% overcooked vegetable and 25% starch like white potatoes. Health advocates recommend recreating your plate by shifting to 50% plant foods like vegetables or some fruit, 25% lean protein and 25% whole grain.

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Getting Ready For Your Reboot

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Before you get juicing, here are Five straightforward steps to prepare.  

1. Learn some simple, but important facts about food that will help you make informed eating decisions.  Visit our “Simple Eating Guidelines” and read some more interesting facts below.

National nutrition guidelines recommend that Americans eat five or more servings of fruits and vegetables a day. Currently only 23% of Americans eat the recommended servings. — Ouch! We can do better than that and we should — because fruits and vegetables are even more powerful than you think!

Micronutrients include all the vitamins, minerals, and phytonutrients we need to be healthy and feel great. Micronutrients are found in abundance in all plant-based foods (fruits, vegetables, nuts, seeds, beans, etc.) For example, there are 170 phytonutrients in just one orange. Not bad, right?

A healthy diet full of micronutrients, coupled with physical activity, not smoking, and maintaining a healthy weight, reduces risk for:

  • cardiovascular disease
  • stroke
  • diabetes
  • certain types of cancers
  • mental illness
  • metabolic syndrome
  • and helps us live longer lives.

When eating fruits and vegetables that our bodies have seen for thousands of years, the digestive/immune response is milder than the response to eating heavily processed foods (Would your great-great-grandmother recognize half of what’s on today’s supermarket shelves? Didn’t think so!). Being constantly challenged by processed foods will wear out the immune system over time, making us more vulnerable to disease and infection as we age.

So it’s pretty simple: juices and plant-based food are going to make your body really, really happy and healthy.

 

2. Invest in a good quality juicer – visit our online shop to purchase one now.

3. Identify an affordable source of local, seasonal produce and make shopping lists.

4. At least one week prior to beginning your Reboot plan, start changing the way you eat.

  • Say goodbye to: processed junk foods, white flours, sugar/desserts, fried food, fast food, processed meats, alcohol and begin to wean yourself off caffeine.
  • Say hello to: salads, soups, smoothies with a variety of fruits and vegetables, whole grains, nuts, seeds, natural nut butters, beans and legumes.
  • Transitioning off animal proteins: choose wild-caught fish, organic eggs and gradually decrease poultry during the week and choose only organic varieties when you eat them. By last day of the week, your protein should come solely from plant sources such as beans, nuts, and legumes (for example, black beans, hummus, chick-peas, lentils, edamame).
  • Transitioning off dairy: choose only low or non-fat organic dairy with little to no added sugars. If you choose soy, rice or almond milk, have unflavored/plain to limit the sugar content. Choose organic cheese, and transition from cow’s milk cheese to goat cheese by the middle of the week. By the end of the week (day 5) all dairy should be out of your diet to prepare for the Reboot.

5. Preparation the night before your Reboot.

  • Stop all NON-PRESCRIPTION vitamins/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.
  • Hydrate well (at least 64-72 ounces a day).
  • Set up your juicer the night before – get all parts cleaned and ready on your kitchen counter.
  • Go to bed early and get a good night’s sleep.

Ready, Set, Reboot!

 

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