By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Ready to Reboot?! While it may seem tempting to go “cold turkey” and just dive in head first to juicing, making the process a bit more strategic and gradual can help maximize your results and minimize potential unwanted symptoms of drastic change, like headache or upset stomach. This is true on both ends of your Reboot; transitioning in and transitioning out can make all the difference in allowing your Reboot to be a launch pad for a lifetime of healthy eating and wellness, rather than just another short term diet-like experience.
A Reboot is a period of time in which a person commits to only eating or drinking fresh fruits and vegetables, like juice. It’s a simple, delicious way to help improve your intake of fruits and vegetables and therefore overall wellness. A Reboot is not just another diet, it is a time to help your body to reset taste buds and cravings, improve energy level and to experience how good it feels to take in all those vital nutrients mother nature intended for us. Find a plan that’s right for you.
CHANGING THE WAY YOU EAT ONE WEEK OUT
One week before your Reboot you will want to start changing the way you eat to get your body ready. The intention is to help boost your nutrient intake and get you accustomed to a healthy, plant-based diet.
Say Goodbye To: processed junk foods, white flours, sugar/desserts, fried food, fast food, processed meats, soda, diet soda and drinks, sugar-sweetened and artificially sweetened beverages, alcohol, and begin to wean yourself off caffeine.
Say Hello To: salads, soups, smoothies and of course fresh juice with a variety of fruits and vegetables as well as whole grains, nuts, seeds, natural nut butters, beans and legumes. Get accustomed to drinking more water and feeling the wonderful effects of being well hydrated. Work up to 64 oz (2 L) of water each day and enjoy adding in fresh lemon, lime or orange for flavor and vitamin C.
Transition off animal proteins: Choose fish, wild when possible, eggs, local or organic/pasture-raised, and gradually decrease poultry during the week. If you eat red meat choose only lean, grass-fed and don’t eat this past day 3 of the preparation week. By last day of the week, your protein should come from solely plant-based sources such as beans, nuts, legumes (for example, hummus, chick peas, lentils, edamame).
Transition off dairy: Choose organic dairy with no added sugars. If you choose non-dairy milks like almond, get unsweetened. Transition from cow’s milk cheese to goat cheese by the middle of the week, and by the end of day 5, all dairy should be out of your diet.
FROM YOUR REBOOT TO A LIFETIME OF HEALTHY EATING
Let’s discuss how you can gently and gradually transition to digesting more complex foods, while continuing to include fresh juice in your everyday diet.
First and foremost, avoid fast food, packaged foods, meat, dairy and high-fat foods for at least one week after your Reboot. You should really aim to limit these in your diet in your general but especially after enjoying days of fresh fruits, vegetables and juice, your body will not be happy if you jump right back into eating these foods abruptly, and the result will likely be stomach pain, bloating, indigestion, and fatigue. Not to mention regaining weight you may have lost.
Some overarching principles include:
Here are some tips for planning your meals for the first, post-Reboot week.
Days 1 & 2
It’s just as important to plan how and where you plan to eat immediately following your Reboot as well as what you will be eating. Keep in mind that the amazing practice you just experienced during your Reboot can help launch you into a lifetime of healthy eating.
Avoid the Top Five Reboot Challenges like navigating social events as day-to-day life can get tricky when trying to stick with a healthy eating pattern. Many people find drinking just juice very simple, easy, effective and straightforward, but when thinking of how to begin food shopping, cooking and eating in social settings, it can feel overwhelming. Consider joining one of our Guided Reboot programs for more assistance, inspiration and support with the process and help in reaching your goals