This action might not be possible to undo. Are you sure you want to continue?
Wednesday, July 06, 2011 2:40 PM
Fat, Sick and Nearly Dead
$50 http://www.walmart.com/search/search-ng.do?search_query=ge+juicer&ic=48_0 &Find=Find&search_constraint=0
$150 (Better) http://www.brevilleusa.com/juicing/juice-fountain-plus-je98xl.html
Unfiled Notes Page 1
Simple Eating Guidelines
Here are some simple dietary guidelines to consider for a healthier lifestyle full of fruits and vegetables. 1. Avoid processed “junk” foods including fast food, packaged foods, high fat foods this first week and frankly the longer you can limit them in your diet, the better you will feel. 2. Choose as many local, seasonal, organic foods as possible. Begin by adding whole fruits and vegetables into your diet. Link to our recipes for soups, smoothies and salads. They are 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 gentle 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 out of them (and we don’t mean the most calories, we mean the most nutrients). Obviously, your deep frying days are over. Bake, broil, grill, roast and steam your food. Stir frying is acceptable as well with a small amount of oil. 5. Eat a rainbow every day. Many of the health benefits of micronutrients are concentrated in the pigment of fruits and vegetables. Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems and keep our bodies strong. Each color family is rich in unique and important micronutrients. The American Cancer Society recommends choosing at least one representative from each color family per day. We like to say: “It’s good practice to eat a rainbow every day.” All fruits and veggies are good for different reasons. Don’t be afraid to take chances, to try new combinations and to customize the fruits and vegetables you mix and match. Red tomato, watermelon, red pepper, beets, strawberries, raspberries, cherries, grapefruit, pomegranate, apple, guava, red onion, Japanese persimmon Orange/Yellow orange, sweet potato, mango, winter squash, papaya, carrots, orange peppers, tangerine/Clementine, nectarine, peach, apricot, Asian pear, Japanese squash Dark Green spinach, kale, swish chard, mustard or collard greens, avocado, asparagus, artichoke, bok choy, green cabbage, Chinese cabbage, Brussels sprouts, broccoli, green pepper, watercress, kiwi, apples, avocado, cilantro, basil, parsley, mint Blue/Purple blueberries, eggplant, concord grapes, purple cabbage, blackberries, plums White garlic, cauliflower, onions, ginger, Japanese radishes/Daikon, burdock root, Shiitake, Maiitake
Unfiled Notes Page 2
It also aids digestion. pumpkin seeds) • Natural Nut Butters (almond. and fats into energy.com/search?q=cache:http://jointhereboot. for muscle relaxation and the prevention of cramps. • Fennel’s active ingredient. cauliflower. regulating the speed of digestion. hummus. we eat lots and lots of animal proteins like meat. Magnesium is important for the breakdown of carbohydrates. Japanese radishes/Daikon. ginger. • Ginger root reduces nausea. healthy fats. As Americans. pain and inflammation. Jicama 6. • Cabbage is a cruciferous vegetable that promotes natural detoxification in the liver. and are a good source of lycopene (a carotene with Unfiled Notes Page 3 . and overall energy levels. poultry and pork. • Carrots are the richest plant source of vitamin A. • Blueberries and blackberries are rich in anthocyanins—these phytonutrients have power. They can reduce inflammation. buffalo) • Organic eggs • Wild caught fish • Organic dairy products Pasted from <http://webcache. you should be eating protein. soy milk) The Animal Proteins You Should Be Eating: • Organic. an important antioxidant. onions. kidney beans) • Nuts & Seeds (walnuts. • Grapefruits provide a rich source of vitamin C. burdock root. split peas. • Apples contain antioxidants that help protect ―good‖ HDL cholesterol levels in the blood. and for nerve conduction and preventing tooth decay.googleusercontent. tofu. black beans. 25% overcooked vegetable and 25% starch like white potatoes. and iron. peanut) • Soy Foods (edamame. Think about protein in a new way. The typical American plate is 50% animal protein. • Cinnamon has been shown to help keep blood sugar in check. ostrich. and provides heartburn relief.com/reboot-program/simpleeating-guidelines/&hl=en&strip=1> Nutritional Benefits Before you can truly embrace a diet rich in fruit and vegetables. healthy eating. proteins. • Beets are potent antioxidants with liver-protective properties. magnesium. Maiitake mushrooms. anethole. blocks inflammation in the body and can stop cancer cells from multiplying. • Avocados are densely packed with anti-inflammatory. It is high in sulfur and iodine. almonds. good source of potassium. 25% lean protein and 25% whole grain. building and maintaining lean body mass.garlic. it is important to understand the benefits these foods are literally bringing to the table. • Cilantro provides a rich source of carotenoids. Shiitake. Recreate your plate by shifting to 50% plant foods like vegetables or some fruit. Examples of the Plant Proteins You Should Be Eating: • Beans & Legumes (lentils. cage free Poultry • Grass Fed lean beef (bison. Health advocates recommend reshaping our plates for balanced. increase detoxifying enzymes in the liver. Well-known for its vitamin E content. When you are not on a Reboot. Here are some quick facts you didn’t know about everything – from Apples to Turmeric. Protein is essential for a healthy immune system. garbanzo beans. which help lower blood cholesterol levels. • Celery is high in organic sodium. and stop cancers from creating their own lifeline-blood supply. • Cucumbers contain potassium and phytosterols.
16 ounce juices and add approximately 16-24 ounces of additional fluids. Most dark green leafy veggies are rich in lutein – a phytonutrient shown to help delay age-related macular degeneration of the eyes.googleusercontent. • Parsley is a good source of folic acid. ovarian. as much as you want. What a nice shift from restrictive diet plans many of us have followed! Because you’re taking in healthy fruits and vegetables (more veggies than fruits). and are a good source of lycopene (a carotene with prostate cancer-protective properties).com/search?q=cache:http://jointhereboot. • Turmeric has been shown to have multiple forms of anti-cancer activity in prostate. which may help lower the risk of heart disease and certain types of cancers. They are a good source of vitamin E (a potent antioxidant) and potassium. such as promoting estrogen ratios in the blood that are weak. uterine. • Spinach is high in iron. colon. and K. If there are days when you are just juicing (not eating fruits and veggies too). making it a good source of the phytonutrient indole-3-carbinol. and may help to protect cells from the damaging effects of free radicals. you want to drink approximately 64-72 ounces of fluid per day. The active ingredient responsible. Kale is part of the cruciferous vegetable family. • Kiwis offer twice the vitamin C of an orange per serving. but needed to discourage breast cancer tumor growth. You will need to add extra fluid to meet your hydration needs. Zeaxanthin has anti-cancer activity: it helps encourage cancer cells to commit suicide (apoptosis). vitamin C. The vitamin C and beta-carotene in spinach are antioxidants. you can eat a lot more volume with much less calories. ginger root with lemon tea. In total. and helps prevent tumors from being able to create their own blood supply (anti-angiogenesis). Plan to eat 5-6 times a day including fresh juices and raw or cooked fruits and veggies. C. skin. and beta-carotene. Foods rich in potassium have been shown to lower blood pressure and heart disease risk. Omega-3s may also protect against the development of heart disease and certain types of cancers. and vitamins A. • Kale is an especially nutrient-dense vegetable with many potent micronutrients. and magnesium. Research shows I3C has many anti-cancer actions. an anti-inflammatory. Crucifers are also potent detoxifiers. How many times a day should I eat during my Reboot? The idea of the Reboot is to get in touch with your inner hunger and satisfaction cues and eat ad lib – in other words. • Mint is rich in plant-based omega-3 fats – an important nutrient for healthy hair. Pasted from <http://webcache. Don’t be shy – have a salad and a side dish of roasted veggies or have a big bowl of veggie soup plus a big Unfiled Notes Page 4 . • Lemons contain natural anti-nausea and overall digestive-aid properties. kale has seven times the beta-carotene of broccoli and ten times more lutein. It is rich in vitamin C. Anything without caffeine or alcohol counts as hydrating fluid so in addition to the fresh juice you can consider adding herbal teas. it is advised to add 32-40 ounces of fluid beyond the fresh juice you are drinking. and nails that has powerful anti-inflammatory activity. Rich and abundant in calcium. • Sweet potatoes (and carrots for that matter) are rich in – a phytonutrient responsible for giving these veggies their rich orange color. and breast cancer cells.• Grapefruits provide a rich source of vitamin C. is approximately 1. iron. another potent carotene. • Tomatoes are rich in lycopene – a member of the carotene family famous for its potential to prevent prostate cancer. lutein. potassium. • Pineapples are high in the enzyme bromelain. It also promotes fresh breath. curcumin. filtered water or coconut water. which are packed with fiber and nutrients. plan to drink about 4-5.com/reboot-program/nutritionalbenefits/&hl=en&strip=1> FAQ How much fluid do I need to drink while on the Reboot? Plan to drink about 16-32 ounces of fresh juice daily in addition to eating fruits and vegetables. • Swiss chard tastes sweeter in juices than spinach.000 times more bioavailable (absorbable) when combined with black pepper. For most.
but we know it’s not always realistic. naturally: • Drink 6 ounces of warm prune juice in the morning. “The Dirty Dozen. which are not necessarily organic but indicate that the produce was grown with the health of the earth and individuals in mind. or fresh corn to help you feel satisfied. Where can I go for affordable organic produce? Community Supported Agriculture (CSAs) is an excellent way to help support family run farms. poultry. dates and hours of operation for farmer’s markets. or the ones you should try to get as organic. our environment and to access healthy foods in your area. Many CSAs provide meats. Unfiled Notes Page 5 . Check the labels and know where your produce comes from.shy – have a salad and a side dish of roasted veggies or have a big bowl of veggie soup plus a big salad. or infrequent bowel movements. winter squash.” which show the 12 fruits and vegetables with the highest amount of pesticides. dairy and eggs in addition to produce. Choose local produce as often as possible. Most states have Websites listing details on location. Visit www.org/csa to find one in your area. PRODUCE WITH HIGHEST LEVELS OF PESTICIDE RESIDUE Choose Organic For These Peach Apples Bell Peppers (Green & Red) Celery Nectarine Strawberries Cherries Kale Lettuce Grapes (Imported) Carrot Pear Potato PRODUCE WITH LOWEST LEVELS OF PESTICIDE RESIDUES Less need to choose organic for these Onion Avocado Sweet Corn Pineapple Mango Asparagus Sweet Peas Kiwi Cabbage Eggplant Papaya Watermelon Broccoli What can I do about bowel irregularities during my Reboot? It is not unusual to experience either constipation or diarrhea during the Reboot process. Look for other key words such as Sustainable Produce or Sustainable Agriculture. Consumer Reports and The Environmental Working Group has compiled as list they call. Here are some guidelines to help you choose which organic foods you should be buying when possible. incomplete. Common culprits that can trigger constipation during a Reboot include: • • • • Lack of hydration Rapid increase in fiber intake Decreased physical activity Underlying tendency toward constipation (including history of irritable bowel syndrome) Here are some tips to help get your gut moving again.localharvest. pumpkin. Add in starchy vegetables like sweet potatoes. You may add lemon for taste. Constipation: Constipation is defined as difficult. Local produce is higher in nutrients because it’s often eaten shortly after it was harvested. affordable produce. Is organic produce better than conventional? We recommend buying organic produce when possible. Drastic changes to ones eating pattern can cause the rate of digestion to slow for some people. Read these tips below to help alleviate symptoms and keep your digestion on track. Farmer’s Markets are a great resource for local. Many organic choices may come from farther distances. The USDA.
e. Diarrhea: Diarrhea is defined as having an increased number of bowel movements in a 24-hour period from what you normally would have. It is recommended to have this blend at lunch. Be sure to also drink more water as you prepare for a Reboot. avocado) • During the eating phase of your Reboot. beet greens. • Add papaya to your juices/fruit dishes (papaya has natural digestive enzymes that may help with constipation). even during the juicing phase of your Reboot you may try a few slices of whole. avocado. winter squash. apple. fresh peas. loose. • Increase your total daily fluids – aim for 96 ounces total per day. go to 50:50) • Drink most of your fluids between meals (during the eating portions of your Reboot) rather than with meals. Diarrhea during the Reboot can be a result of: (1) rapidly increasing the fiber content in one’s diet. • Dilute fresh juice with filtered water (try 25% water. • Remember – while you can expect to experience some bowel irregularity during your Reboot. artichoke. Cherry Cinnamon Apple Bake. water. Here are some tips to help slow your digestive system to a comfortable pace again: • Drink plenty of fluids (diarrhea can compromise your body’s fluid and salt stores) • Drink electrolyte rich fluids including broths (see our recipe book for broths) and unflavored coconut water. (3) following a liquid diet. spinach. • Take a walk 2-3 times a day (these can be short walks). • Try yoga. swiss chard. • Bump up the magnesium-rich veggies in your daily routine – juicing and eating days (i. This particularly includes increased frequency of soft. Try eating or juicing papaya first thing in the morning. • Give yourself enough time at home to move about and get ready for your day before heading out. please consult your physician. Baked Apples/Pears) • Eat regular meals/drink juices at same time each day – including weekends. You may add lemon for taste. or watery stools. and (4) an underlying tendency toward diarrhea/frequent stools (including history of irritable bowel syndrome). (2) the introduction of digestive enzymes released in the juicing process. raw papaya on an empty stomach in the morning. 75% juice – if this is not helping. Create a morning routine. Take 1-2 Tablespoons of the mixture before bedtime. If constipation is problematic for you. • If these measures prove inadequate to address your bowel regularity – please add a blend (see our recipe book) to your day of juicing. if your symptoms persist or are severe. Unfiled Notes Page 6 . • Gradually increase the fiber in your diet by following the recommended preparation process before your Reboot. pear.e. spinach. carrots. followed by 8+ oz. The blend includes whole fruits and vegetables to provide you with fiber to assist in alleviating constipation. stewed prunes with lemon. add high fiber fruits/veggies like dry figs. tai chi or Qi Gong as a daily practice. • Increase your morning hot herbal tea/lemon water portion to at least 16 ounces – if you already drink this amount bump it up to 20-24. • When you are in the eating days of your Reboot choose a hot breakfast (i.• Drink 6 ounces of warm prune juice in the morning. Try this recipe: Apple/Prune Sauce 1/3 cup unprocessed bran 1/3 cup applesauce 1/3 cup mashed stewed prunes Blend all ingredients and store in refrigerator. Make sure to drink the water or it will not work.
osteoarthritis. cauliflower. For potlucks. • Keep a journal of what foods (fruit or veggie ingredients/combinations) that bother you or seem to trigger loose bowel movements. You may even want to bring extra juice for others to try. choose foods and juices that are room temperature. By following a well designed. weight loss is just a temporary by-product of the Reboot and not a primary goal. It also provides a way to access digestive enzymes typically locked away in the fiber matrix of whole fruits and vegetables. and serious complications of the flu. bananas. This is mainly due to the fact that you are ingesting fewer calories than usual as well as using body stores of protein and fats to keep your brain and normal bodily functions working during the juice fast. For others. This can help you point out the particular foods that make your symptoms worse.meals. gout. How do I navigate social events while on my Reboot? We all lead busy lives full of social events with family. make sure you’re drinking enough water and getting enough juice or fruits and veggies during the eating phase to support your usual metabolism to help keep your weight steady. By managing your weight in the healthiest way possible. according to the Centers for Disease Control and Prevention. If this is the case for you. What’s the difference between making fresh juice and buying commercial juices? Juicing offers us many delicious health benefits including a faster. onions. Weight management is the ability to keep your body weight at a healthy level. dementia. try adding a baked apple or pear (peel skin after baking) or banana during the days you are juicing. sleep apnea. It is very natural for a little weight to come back on after the Reboot period. How do I promote weight loss during the Reboot? The primary goal of the Reboot is to begin a journey of health and wellness for a lasting lifestyle change. For many. diabetes. if your symptoms persist or are severe. weight loss may be a key reason you would like to try a Reboot. Most commercial juices are processed and lacking in nutrition compared to fresh juiced fruits and vegetables. please consult your physician. through a diet rich in micronutrient dense foods you can both improve immune function and discourage chronic illness activity in the body. more efficient way to absorb immune boosting nutrients naturally found in fruits and vegetables. stroke. cancers. • Limit gas producing veggies in your juice (broccoli. with 68% of adults classified as overweight or obese. your healthy weight loss can continue after your Reboot. In American culture. cabbage) and in your meals (bok choy. miscarriage. You will most likely lose weight during the 15-day Reboot. garlic) • During the eating phase of your Reboot. metabolic syndrome. which for some individuals is great news. bring a large jar or bottle filled with your juice to the party. social events mean lots of eating and drinking. Most of us are aware that in the United States. Weight loss is typically a side effect of a Reboot. avocado. friends and for work. • If you cannot find relief from these strategies. infertility and high cholesterol. along with many other countries around the world.* The ramifications of obesity are tremendous. obesity is at epidemic proportions. But try not to be discouraged. If you are just juicing. how can you stick with your Reboot and still enjoy a social gathering? Our best advice is plan ahead. So. as a jump start to a long term weight loss plan. high blood pressure. • Remember – while you can expect to experience some bowel irregularity during your Reboot. unintentional weight gain can occur during a Reboot. mental illness. Spend a lot of time talking and socializing (and less time around the food or drinks). Here is a short list: heart disease. even with a healthy. What about weight gain? For some. gallstones. It is estimated that 1 out of every 5 pre-school age children are obese. calorie controlled micronutrient rich eating plan. include baked apples and pears. bring a veggie dish to share if you are in eating phase of a Reboot. micronutrient rich diet. • Avoid very hot or very cold food or beverage items. Those that indicate they have 100% juice are technically better than those with only 10% Unfiled Notes Page 7 .
reducing the risk for certain cancers and heart disease. How often can I Reboot? It is recommended to engage in a 15 day Reboot no sooner than 3 months or 12 weeks from your Unfiled Notes Page 8 .vegetables. specifically. helping to regulate blood sugar and hunger. caffeine or alcohol on a Reboot? It is recommended that you avoid caffeine and alcohol during your Reboot. What side effects or symptoms could one expect during a Reboot? A Reboot offers tremendous benefits. constipation or diarrhea. The least amount of sugar per ounce of juice is found (no surprises) in fresh made juice. The intake of fruit drinks that are not 100% juice is linked to an increased risk of childhood obesity. and/or severe diarrhea. If you experience any of the following symptoms. low blood sugar. gentle yoga. Many juices on the market have more sugar per ounce than soda. You will be receiving some fiber through the foods you are consuming in the eating phase of your Reboot. headache. it is highly unlikely that you could develop a protein deficiency in 15 days. Walking. Many vegetables contain some of the essential amino acids. We also want you to maintain your hydration during the Reboot so be sure to drink plenty of fluids when you do exercise. Physical activity is recommended during your Reboot but we recommend you decrease your intensity and sometimes duration of exercise. please stop your Reboot and contact your physician: fainting. avocado. However all varieties are not made and drunk right away like with fresh juice from a juicer. 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. Most of these side effects are temporary. Can I exercise? Yes. increased body odor or bad breath. Can I drink coffee. tai chi. When we just juice. So even during the juicing phase of your Reboot you will be receiving fiber. immune and blood cells. cycling are all examples of good activities to do during your Reboot. Where will I get fiber when I juice? Fiber is an important nutrient for maintaining digestion. Also. kale. If any of these symptoms are severe or continuing. significant weight loss. You will be loading up on nutrients from fruits and veggies. bet that’s more than you thought you could get from just fruits and veggies. extreme dizziness. pilates. There is still processing and travel which must occur thereby decreasing some of the nutrients. lowering cholesterol. our plans offer as much as 40 grams of protein. low blood pressure. During some of the just juicing days of your Reboot. and keeping weight off. broccoli. vomiting. Take care to evaluate how you are responding to the Reboot before driving or operating any heavy machinery. just to name a few. These include but are not limited to: fatigue.** Can I live without protein during my Reboot? Protein is important for our muscles. Increasing your fluid intake can alleviate many of these symptoms and we have a FAQ that addresses constipation and diarrhea. but you should also be aware of potential side effects. the insoluble fiber is extracted and we are left with the liquid portion of the vegetables and fruits as well as the soluble fiber. Both caffeine and alcohol can be dehydrating and you should stay well hydrated during the Reboot to help minimize fatigue and to assist your body in eliminating waste. Should I take supplements or vitamins? We recommend you stop all non-prescription supplements and vitamins during your Reboot unless you have been advised to take them by your physician. You may choose decaf green or other teas instead. Those that indicate they have 100% juice are technically better than those with only 10% or less. So you won’t be missing out completely on this important macronutrient. or building blocks of protein – for example beet greens. During your Reboot. please consult with your physician to be sure you manage them wisely.
For the first week. Stir frying is acceptable as well with a small amount of oil. What counts as a serving for fruits & veggies? • • • • • 1 cup leafy greens. guava. carrots. grapefruit. roast and steam your food. packaged foods. organic foods as possible. Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems and keep our bodies strong. orange peppers. Each color family is rich in unique and important micronutrients. pineapple…) 1 medium piece of fruit or vegetable (apple. cherries. apple. Japanese persimmon Orange/Yellow orange. Consider how you prepare your food so you get the most out of them (and we don’t mean the most calories. Don’t be afraid to take chances.It is recommended to engage in a 15 day Reboot no sooner than 3 months or 12 weeks from your last Reboot. papaya. Many of the health benefits of micronutrients are concentrated in the pigment of fruits and vegetables. pomegranate. berries or melon chunks 1/2 cup cut or cooked fruits and vegetables (broccoli. strawberries. your deep frying days are over. choose as many local. Rebooting “once a quarter” has been the norm for many Rebooters. nectarine. Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being gentle to your body. to try new combinations and to customize the fruits and vegetables you mix and match.” All fruits and veggies are good for different reasons. Red tomato. Obviously. 1. 2. Start with soups. orange) 6 ounces natural. beets. red pepper. 5. the better you will feel. fresh 100% fruit/vegetable juice 1/4 cup dried fruit (sulfur free) 4. The American Cancer Society recommends choosing at least one representative from each color family per day. winter squash. These will give you body healthy foods in a variety of forms to retrain your digestive system for handling a regular. mango. A 5 day Reboot express can be done every 2 months or 8 weeks. Eat a rainbow every day. yet healthy diet. Asian pear. what’s next? The following guidelines will help you gently transition back to more complex foods and help you stay on the course of eating wisely. We like to say: “It’s good practice to eat a rainbow every day. sweet potato. 3. Begin by adding whole fruits and vegetables into your diet. Bake.com/faq/> Reboot Standard Program So you’ve done your Reboot. watermelon. peach. Eat smaller amounts more often. Pasted from <http://jointhereboot. carrots. Japanese squash Unfiled Notes Page 9 . we mean the most nutrients). smoothies and salads during this first week then reintroduce recommended animal proteins gradually. smoothies and salads (check out our recipes). Be prepared to avoid processed “junk” foods including fast food. raspberries. broil. This will be essential to retraining your digestive system to process complex combinations of foods. Add plant-based proteins to your soups. seasonal. peach. plum. apricot. grill. high fat foods this first week and frankly the longer you can limit them in your diet. tangerine/Clementine. red onion.
cauliflower. optional Add all ingredients to blender and liquify. eggplant. avocado. bok choy. parsley. Jicama 6. core removed and roughly cubed 1 cup Blackberries 1 Kiwi Fruit 1 Banana 1/2 Comice Pear 1/2 cup Coconut Water 30 Mint leaves 1 Tbsp. and overall energy levels. kidney beans) Nuts & Seeds (walnuts. Brussels sprouts. artichoke. tofu. garbanzo beans. building and maintaining lean body mass. watercress.Dark Green spinach. mustard or collard greens. Recreate your plate by shifting to 50% plant foods like vegetables or some fruit. Shiitake. Examples of the Plant Proteins You Should Be Eating: • • • • Beans & Legumes (lentils. Calories: 458 Protein: 6 g Unfiled Notes Page 10 . As Americans. avocado. you should be eating protein. blackberries. we eat lots and lots of animal proteins like meat. apples. Flax seed oil. Maiitake mushrooms. Health advocates recommend. Japanese radishes/Daikon. ginger. black beans. regulating the speed of digestion. broccoli. The typical American plate is 50% animal protein. Protein is essential for a healthy immune system. purple cabbage. hummus. plums White garlic. concord grapes. cage free Poultry Grass Fed lean beef (bison. poultry and pork. onions. cilantro. green cabbage. mint Blue/Purple blueberries. peanut) Soy Foods (edamame. healthy eating. 25% overcooked vegetable and 25% starch like white potatoes. buffalo) Organic eggs Wild caught fish Pasted from <http://jointhereboot.com/reboot-program/the-reboot-standard/after-your-reboot-standard/> Smoothie Blends Blackberry Kiwi Blend 1/4 large Pineapple. split peas. When you are not on a Reboot. Think about protein in a new way. burdock root. green pepper. asparagus. almonds. reshaping our plates for balanced. basil. ostrich. soy milk) The Animal Proteins You Should Be Eating: • • • • Organic. swish chard. pumpkin seeds) Natural Nut Butters (almond. 25% lean protein and 25% whole grain. kiwi. kale. Chinese cabbage.
raspberry.Protein: 6 g Fiber: 18 g Great Green Fruit Blend 2 cups Beet Greens. roughly chopped and packed into the measuring cup 1 Banana 1 Golden Delicious Apple 1/2 Comice Pear 10 Strawberries. cherry. Red Swiss Chard. Kale.com/rebootprogram/recipes/smoothie-blends/> Juice Recipes ABCs 2 Asian pears 2 Apples (Choose any variety!) 2 Beets 2 Carrots 1 cup Cabbage (choose any variety!) 6 handfuls Chard 3 cups Calories: 430 Protein: 11 g Fiber: 2 g Apple-Beet-Carrot Juice Unfiled Notes Page 11 . unsweetened coconut water 1/2 cup crushed ice or ice cubes (if using fresh fruit) Pasted from <http://webcache. Spinach or a combination.com/search?q=cache:http://jointhereboot. Calories: 337 Protein: 9 g Fiber: 18 g Pomegranate Blueberry Chard 1/2 cup frozen Pomegranate Seeds 1 cup Blueberries 1 cup Berry of Your Choice (blackberry. green tops cut off 1 cup Coconut Water Make sure to set the blender on the liquefy setting for this recipe. strawberry) 5 leaves Rainbow Swiss Chard 4 oz unsweetened Coconut Water 1/2 cup crushed ice or ice cubes (if using fresh fruit) Very Berry Mango 1/2 cup Strawberries 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Blackberries 1/2 Mango 1/2 Avocado 4 oz.googleusercontent.
Apple-Beet-Carrot Juice 1 Apple 2 Beets 3 Large Carrots 1 Piece Ginger (thumb sized) 4 cups Spinach/Kale Calories: 280 Protein: 8 g Fiber: 2 g Apple-Cantaloupe-Honeydew-KaleSwiss Chard 2 Apples 1/2 Cantaloupe 1/2 Honeydew 6-8 leaves Kale 6-8 leaves Swiss Chard Calories: 320 Protein: 10 g Fiber: 4 g Apple-Carrot-Beet 2 Apples 4 Carrots 2 Beets 6 leaves swiss chard – 1.5 cup 1” ginger root (1 tablespoon) Calories: 300 Protein: 9 g Fiber: 2. Carrot Juice 4 Carrots. stems removed 1/2-1 Apple. Celeriac. seeded 1/2 Celeriac root 1 Beet 1/4 inch slice Ginger root (optional) Calories: 285 Protein: 7 g Fiber: 1 g Blackberry Kiwi Unfiled Notes Page 12 .5 g Apple-Cabbage-Carrot-Swiss ChardGinger-Lemon 2 Apples 1 wedge Red Cabbage 2 Large Carrots 1 Piece Ginger (thumb sized) 6 leaves Swiss Chard 1/4 lemon Calories: 321 Protein: 10 g Fiber: 2 g Beet.
Blackberry Kiwi 1/4 large Pineapple. leaves and stems. core removed and roughly cubed 1 cup Blackberries 1 Kiwi Fruit 1/4 Comice Pear 1/4 cup Coconut Water 30 Mint leaves Calories: 230 Protein: 5 g Fiber: 2 g Carrot-Kale Combo 1 Green Apple 3 handfuls Spinach 6-8 Kale leaves 4 large Carrots 1 piece Ginger (thumb size) Calories: 280 Protein: 9 g Fiber: 1 g Gazpacho Juice 4 Plum Tomatoes 1 large Cucumber 2 stalks Celery 1 Red Bell Pepper 1/4 small Red Onion 2 cups Parsley. Spinach or a combination. green tops cut off 1 cup Coconut Water Calories: 255 Protein: 6 g Fiber: 3 g Great Greens Juice 2 Green Apples 2-3 cups Spinach 6-8 leaves Swiss Chard 1 Cucumber 4 stalks Celery 1/2 Fennel Bulb 1 bunch Basil Calories: 329 kcal Protein: 16 g Fiber: 2 g Green Juice Unfiled Notes Page 13 . roughly chopped and packed into the measuring cup 1 Lime Calories: 250 Protein: 12 g Fiber: 2 g Great Green Fruity Mix 2 cups Beet Greens. Red Swiss Chard. roughly chopped and packed into the measuring cup 1 Golden Delicious Apple 1/2 Comice Pear 10 Strawberries. Kale.
packed into the measuring cup Calories: 319 Protein: 5 g Fiber: 4 g Purple Power Juice 6 cups Concord Grapes 1 Golden Delicious Apple Unfiled Notes Page 14 .5 cup 6-8 Kale leaves. roughly chopped and packed into the measuring cup 1 Lime 1 Poblano Pepper. 1.Green Juice 6 leaves Kale 2 cups Spinach 1/2 Cucumber 4 stalks Celery 2 Apples 1” Ginger root Calories: 180 Protein: 12 g Fiber: 1 g Green Lemonade 1 Green Apple 3 handfuls Spinach. 2 cups 1/2 Cucumber 4 Celery Stalks 1/2 Lemon Calories: 210 Protein: 10 g Fiber: 1 g Lemon Lime 1 Lemon 1 Lime 2 Asian Pears 2 Green Apples 2 Carrots 1 Piece Ginger (thumb sized) 2 cups Purple Cabbage Calories: 410 Protein 7 g Fiber 1 g Mexican-Style Jugo 2 large Cucumbers 4 cups Cilantro. leaves and stems. ribs and seeds removed 1 Golden Delicious Apple Calories: 200 Protein: 8 g Fiber: 2 g Minty-Fresh Berry 2 cups Blueberries 2 Kiwi Fruit 16 Strawberries 2 cups Mint leaves.
ribs and seeds removed 12 Red Radishes Calories: 340 Protein: 17 g Fiber: 2 g Pasted from <http://webcache. optional Calories: 436 Protein: 9 g Fiber: 2 g Sweet N Tart Citrus 3 cups Cranberries 2 2 x 2” pieces Ginger 3 Oranges 2 small Ruby Red Grapefruit 2 Limes Calories: 500 Protein: 7 g Fiber: 9 g V28 3 large Red Beets 2 medium Carrots 2 stalks Celery 4 Plum Tomatoes 4 cups Parsley.com/search?q=cache:http://jointhereboot.com/rebootprogram/recipes/juice-recipes/> Unfiled Notes Page 15 . roughly chopped and packed into the measuring cup 1 Jalapeno.5 g Refreshing Fennel-Pear 2 Comice Pears 2 medium Fennel Bulbs Calories: 306 Protein: 7 g Fiber: 3 g Spinach-Fennel-Cucumber 1 Fennel Bulb 1 Cucumber 3 Celery Stalks 3 cups Spinach Calories: 170 Protein: 10 g Fiber: 1 g Sunset Blend Juice 1 large Sweet Potato 1 medium Carrot 1 Red Bell Pepper 2 large Red Beets 2 Golden Delicious Apples 1 Orange. leaves and stems.1 Golden Delicious Apple 2 2 x 2” pieces Ginger 1/2 cup Blackberries Calories: 480 Protein: 4 g Fiber: 1.googleusercontent.
In a bowl. Makes 4 servings Per serving: Calories: 153 Protein: 1. stirring to make sure that the spices and oils completely Unfiled Notes Page 16 . coarsely chopped 2 Tbsp. white and green parts separated 1 small Onion. They should look like sticks. Slice the zucchini in half crosswise. Basil Leaves. Makes 4 servings Per serving: Calories: 219 Protein: 3. Celery Leaves (from inner stalks). Mix in the olive oil. Sea Salt or Himalayan Salt 6 Tbsp. fresh ground Black Pepper Preheat oven to 425 degrees. chopped 4 Tbsp. Add both oils to the pan. about 2 minutes. chopped 2 Plum Tomatoes. stirring to make sure that the spices do not burn.) 1 1/2 tsp. tomatoes. onion. Roast for 40-50 minutes until tender. mix together the zucchini sticks with the white parts of the scallions.5 g Fiber: 1. Pour into a 3 quart baking dish and bake for 20 minutes. parsnips and apples with garlic and onions in a covered baking dish and spray with olive oil. chopped Heat a large saucepan or Dutch oven over medium high heat. chopped. ribs removed and chopped (about 2 lbs. Garnish with the sliced green tops of the scallions and the extra chopped basil. peeled and cut into bite size pieces 2 medium Sweet Potatoes. Mustard Seed Oil 1 tsp. Garam Masala* 1 tsp.5 g Garam Masala Spiced Collard Greens 2 bunches Collard Greens. Cut each half again lengthwise. Turmeric 4 Tbsp.5 g Fiber: 1. 1/2 inch pieces. peeled and cut into bite size pieces 1 small Onion. fresh Cilantro. celery leaves and basil. and slice each of the halves into 4 equal. add pepper to taste. plus extra for garnish 1/4 cup Olive Oil 1 tsp. Sea Salt 1/2 tsp.5 g Baked Zucchini with Tomatoes and Herbs 5 small Zucchini 4 Scallions. sliced 2 Apples (try fuji or gala) cored and diced 2 cloves Garlic Black Pepper to taste Preheat oven to 450 degrees Place sweet potatoes. Parsnips and Sweet Potatoes 4 Parsnips. Add the garam masala and turmeric and heat until fragrant.program/recipes/juice-recipes/> Veggie Dishes Apple. Grape Seed Oil or Olive Oil 2 Tbsp. sliced. salt and pepper and toss to combine.
5 g Guacamole & Salsa Dip for Veggies Dip Celery. Add both oils to the pan. Add the collard greens and salt and toss to coat in the oil. Chipotle Chili Powder 1/8 tsp. Per serving: Calories: 163 Protein: 2 g Fiber: 7 g Kale-Zucchini Stir Fry 6 leaves Lacinato green Kale 1/2 Eggplant cut into half moons 1 Zucchini or 1/2 large zucchini cut into circles 2 cloves Garlic. or use the recipe below to make your own: Garam Masala: 2 Tbsp.spices do not burn. coriander and cardamom seeds 1 tsp. Cover the pan and cook until the greens are wilted. Carrots.5 g Fiber: 10. finely chopped Parsley. Makes 4 servings Per serving: Calories: 275 Protein: 7. Lime Juice 1/8 tsp. minced or chopped 1/2 Onion. onion and jalepeno pepper into a food processor before mixing with lime juice Per Serving: Calories: 44 Protein: 2 g Fiber: 2 g Guacamole 2 Avocados 2 Tbsp. finely chopped Fresh Chives. Fresh Ground Pepper 1/8 tsp. spray with olive oil add salt and pepper. Jicama Make Yucca “chips” to dip (peel and cut Yucca root into circles. chopped 1 small Onion chopped 1 Jalepeno Pepper (optional) seeded and finely chopped 1/4 cup chopped Cilantro 1 Tbsp Lime Juice 1/8 teaspoon Salt Combine all ingredients and toss – you can also throw tomato. Remove from the heat and mix in the chopped cilantro. Salt 1 clove Garlic. minced Scoop avocadoes into a bowl – mash with a potato masher or place into food processor and puree all ingredients. bake at 450 for 30 minutes until crisp) Calories: 326 Protein: 3 g Fiber: 4 g Salsa: 3 Tomatoes. Black Peppercorns 1 small stick Cinnamon Grind all ingredients in a spice grinder or mortar and pestle. whole Cloves2 Tbsp. Cucumber. each cumin. stirring to make sure that the spices and oils completely mix. *A store bought spice blend. about 5 minutes. Peppers. finely chopped Sea or Celtic Salt Unfiled Notes Page 17 .
Cut and remove flesh from potatoes and mix all ingredients in a bowl. plus 1/4 tsp. avocado. 1/4 tsp. Makes 4 servings Per serving: Unfiled Notes Page 18 . plus extra for brushing 2 Garlic cloves. sage. Place into a baking dish and return to oven at 350 to warm.Sea or Celtic Salt Fresh Ground Pepper Heat olive oil in pan on medium – add onion and sautee Add eggplant. Bake sweet potatoes next to pumpkin – wash well and pierce with fork first. Roast in over at 450 for 45-60 minutes. Sea Salt 1/2 tsp. Calories: 402 Protein: 5 g Fiber: 8 g Roasted Acorn Squash Stuffed with Mushroom and Sage 1 medium Acorn Squash 3/4 tsp. While the squash roasts. Fill the roasted squash halves with the mushroom mixture and bake again for another 10 minutes. Scoop out the pulp and the seeds and discard. Arrange cut sides down on a baking sheet lined with parchment paper. and then sprinkle with 3/4 tsp. fresh ground Black Pepper 6 Tbsp. zucchini and garlic – cook until lightly browed and soft Add Kale and chives. or until the onions begin to turn translucent. approximately 25-35 minutes. flip the squash halves over and set aside. Stand the squash upright and halve lengthwise. salt and the red pepper flakes if using. optional Preheat oven to 450 degrees. Sautee briefly. Sea/Celtic Salt and Pepper to taste Roast pumpkin (remove top and seeds – great for baking to save for after your Reboot) Cut pumpkin into sections and place in baking dish flesh side down with water in the pan. jicama.5 g Fiber: 3 g Pumpkin Potato Bake 1 Sugar/Baking Pumpkin (when seasonal – can substitute canned out of season) 2 medium Sweet Potatoes 1 Tbsp Olive Oil. chopped 1 small Onion. heat the olive oil in a medium saucepan over medium high heat.5 g Fiber: 12 g Lettuce Wraps 6 leaves Romaine Lettuce Fill with chopped tomato. salt and the black pepper. sprinkle with fresh ground black pepper. Fresh Sage. chopped 2 tsp. 1-2 minutes so that kale remains a rich green Serve with steamed fresh corn ear Calories: 217 Protein: 8. Brush each squash half with olive oil. drizzle with olive oil. corn. Olive Oil. and saute until the mushrooms begin to soften. Trim off each end of the squash. Add sliced jalepeno for a kick Calories: 98 Protein: 1. Remove from the oven. finely chopped Pinch Red Pepper Flakes. Add the onions and garlic and saute 2 minutes. Roast the squash until the flesh is tender and the edges are golden brown. about 5 minutes. Add the mushrooms. minced 1 large Portabella Mushroom. red onion.
Kale 6 Portabella Mushroom Caps or 1 package Baby Bella Mushrooms 1 Eggplant 1 medium Sweet Potato 1 Onion 8-10 leaves Kale 3 cloves Garlic 1 pinch Paprika 1/8 teaspoon Fresh Ground Black Pepper 1/8 teaspoon Mustard Seed 1/4 teaspoon ground Cumin Preheat oven to 450 degrees Wash all ingredients well (except onion). Broccoli and Green Beans with Ginger Honey Soy Dressing 1/3 lb.Per serving: Calories: 254 Protein: 2 g Fiber: 2. Eggplant. slowly add the oil until the dressing is emulsified. Steamed Veggies and Dressing: Calories: 203 Protein: 3 g Fiber: 4 g Ginger Honey Soy Dressing 2 Tbsp. Per serving Calories: 142 Protein: 7 g Fiber: 9 g Steamed Snow Peas. ends trimmed 1/3 lb. Olive Oil Puree the first four ingredients in a blender. Add the vegetables and steam about 5 minutes. Roast in oven at 450 degrees for 20 minutes. Nama Shoyu or Tamari 4 Tbsp. Minced Fresh Garlic 2 Tbsp. With the blender running. Drizzle with the Ginger Honey Soy Dressing. Minced Fresh Ginger 2 Tbsp. Snow Peas. Green Beans.5 g Fiber: 0 g Steamed Veggies and Dressing: Calories: 203 Protein: 3 g Unfiled Notes Page 19 . ends trimmed 1 head Broccoli. add seasonings. Spray with Olive oil. Sweet Potato. Place into bowl. cut into florets Heat a pot with boiling salted water and cover with a steamer basket. Keep up to 1 week in the refrigerator. Cut into medium sized wedges.5 g Roasted Veggies – Mushroom. squeeze garlic onto other veggies. Add kale last 5 minutes of roast. Raw Honey 4 Tbsp. until the vegetables are cooked but still green and crisp. Place on parchment paper. Makes 5-6 servings Per serving: Calories: 133 Protein: 0.
cut in half crosswise into two chunks.googleusercontent. When veggies are almost cooked (retain bright color and are still crunchy). rosemary or other spices for the cumin and Aleppo pepper. vinegar. Heat oil and sauté veggies – add onion first and cook about 2-3 minutes until clear. Sea Salt Preheat oven to 425 degrees. and cut each piece into 2 or 3 wedges. cumin. Cut the potatoes in half lengthwise. Slice each chunk lengthwise into 2 pieces. making them roughly the same size as the potatoes. Makes 2 servings Per serving: Calories: 276 Protein: 4 g Fiber: 6 g Veggie Stir Fry 1 cup Chopped Broccoli 1/2 Red Pepper julienne 1/2 Green Pepper julienne 2 Medium Carrots julienne 1 cup Mushrooms sliced 1/2 Medium Onion sliced 1 Tbsp. Rice Vinegar Red Pepper flakes to taste Mix soy sauce. ground Cumin 1/4 tsp. Canola oil (expeller pressed) 2 Tbsp. Arrange on baking sheet lined with parchment paper. Bake for 30 minutes or until the flesh is tender and the outside is lightly browned and the edges slightly crisp. water Ground Black Pepper to taste 1 Tbsp. Note: You can substitute any combination of cinnamon/nutmeg. add the sauce and stir into veggies. pepper and salt. and slice each halve into 4 equal wedges. Calories: 280 Protein: 8 g Fiber: 10 g Pasted from <http://webcache.Protein: 3 g Fiber: 4 g Sweet Potato and Carrot “Fries” 2 medium Sweet Potatoes 2 large Carrots 2 Tbsp. then add garlic and ginger. black pepper and red pepper flakes and set aside. Peel the sweet potatoes and carrots. Pepper 1/2 tsp. Olive Oil 1 tsp. For the carrots. cayenne. Ginger root finely sliced 1 clove Garlic finely chopped 1 Tbsp. Low sodium Soy Sauce 1 tsp.com/rebootprogram/recipes/veggie-dishes/> Unfiled Notes Page 20 . then the rest of the vegetables. Cook briefly. Put the potato and carrot wedges into a bowl and toss with the oil.com/search?q=cache:http://jointhereboot.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue listening from where you left off, or restart the preview.