Electrify your Reboot!

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

Have you ever found yourself grappling with muscle cramps, fatigue, dizziness or headache during a Reboot?  These side effects are very common and can be related to detox-like symptoms the first few days, but generally are a sign that your fluid intake may be out of balance.

Despite drinking at least 64 oz/2 L of fresh vegetable and fruit juice during a juice-only Reboot, you still need to include plenty of water to stay hydrated.  For example, if the weather is warm, you are physically active or moving your bowels often, you will need to focus on keeping up with fluids, including electrolyte rich choices.

Why not water alone? 
Electrolytes are important nutrients that play many vital roles in our body including the conduction of electrical impulses essential for maintaining a healthy heart rhythm, muscle contractions and overall cellular stability.  These include sodium, potassium, magnesium and calcium.

Which reboot friendly foods are rich in electrolytes?
Veggie pulp based broths (and broth in general) are naturally sodium rich (add sea or Himalayan salt when making this at home for added electrolytes).

Coconut water is an excellent choice for a natural electrolyte rich beverage.  Besides opening a young coconut and drinking directly from the fruit you can purchase packaged coconut water at most stores.  Look for an unflavored variety without any added sugar or other ingredients in a soft box rather than a can.

Fruits and veggies rich in electrolytes include:





Celery Carrots Kale Kale
Beets Sweet Potato Spinach Spinach
Radish Cantaloupe Swiss Chard Swiss Chard
Carrots Honeydew Beet Greens Broccoli
Broccoli Banana Avocado Collard Greens
Sweet Potato Spinach Collard Greens Turnip Greens
Cauliflower Zucchini Cabbage Orange
Lettuce Avocado Banana Figs
Tomato Cauliflower Blackberries Arugula
Cabbage Tomato Watermelon Mustard Greens

It’s all about balance with hydration:
While electrolyte rich fluids are important, if you are feeling dizzy or off you will also want to bump up your total fluids.  Water is always a good choice but mix it up a bit for more flavor and nutrients by adding in some herbal tea, fresh ginger root & lemon in hot water, naturally flavored homemade waters, or even homemade almond milk here and there.

A truly natural sports drink:
Use the chart above to create your own sports drink!  Add a bit of coconut water as desired for an extra electrolyte boost.  Here are a few recipes balanced with these important nutrients:

Summer Games Inspired Sports Juice

Summer Sunshine Juice

Bountiful Brassica Juice

How do you keep up with fluids during your reboot?  Have you found a remedy for headaches and muscle cramps?  We’d love to hear from you!

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

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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