A New Year, A New You! Joe Cross Share’s his tips for a healthy year.
LETTER FROM JOE
G’day,
I’m Joe Cross.
You might know me from the movie, Fat, Sick & Nearly Dead, which documented my personal journey to lose weight and regain my health. When I made the film, I literally was fat, sick and nearly dead. I was 100 pounds overweight. I had a debilitating and painful autoimmune disease and was taking loads of prescription medications. When the world’s best doctors couldn’t help, I knew I had to drastically change my lifestyle.
By juicing fruits and vegetables, I successfully lost the weight, got myself off all prescription drugs and have maintained my health. And you know what? If I can do it, so can you! In 2013, I want to support your health goals. Please don’t wait until you are at the end of your rope like I was. You can start right now, and I can help you We all know the New Year’s drill. After the champagne has run dry, and the cookies, cakes and turkeys have been devoured, we look down at the scale and think, “What happened here?” While the holidays are a fun time to savor good food and precious moments with friends and loved ones, in the new year you can find your way back to health.
I’m thrilled to share some of my favorite health tips with you for the New Year. Drink ing juice is one of my favorite ways to stay healthy. Its benefits are enormous, including a faster, more efficient way to absorb certain immune-boosting nutrients. What’s more, it’s easy and delicious. Some people juice to supplement their diets and others choose to consume only juice for a set period of time to help restart their system. I call this juicing program a Reboot, and it’s the plan I used to reclaim my health. Whether you are going to make juicing all or part of your plan to lose weight, increase your vitality and get back on track, you will be amazed at how much you’re going to love fruits and veggies. I know – sounds unlikely. But I reckon if a guy like me, who lived on pizzas, burgers and sweets could fall in love with the taste of kale, beets and ginger, so can you. I spent the first 40 years of my life unknowingly harming my body. I decided to spend the next 40 living fully—and healthfully. I hope you’ll join me. Juice On!
12 Tips
for the New Year
Create a New You! Now that the 12 days of Christmas are over, try these 12 tips for the New Year to see how many healthy habits you can develop this year. Some of our favorite health tips go beyond simply joining the local gym or counting calories. We’ve got the latest info on how to have greater control of your life, get healthy and lose weight.
Tip 1: Just Say No! While your motivation is high at the start of the year, just say NO to processed and prepackaged foods full of salt and sugar. You can start creating healthier habits simply by cutting out junk and unwanted ingredients. And beware -- many processed foods appear healthy, but the ingredient labels read like a science experiment. A good rule of thumb is if you can’t pronounce it or if your great-grandmother wouldn’t have recognized it, don’t eat it. Choose fresh foods that don’t come from a bag or a box with a long list of ingredients.
Tip 2: Drink Up When our bodies get dehydrated, we have a tendency to crave more salty or sweet foods.
This month set a goal to drink more water than ever before. Start your morning with two glasses of water and squeeze some lemon or lime in them to add a little extra flavor. Enjoy a mid-morning cup of warm water or herbal tea. Keep filling up your glass throughout the day and notice how you feel by mid-afternoon. You can drink more water when you feel a dip in the middle of the day and see how it affects your energy levels. When our bodies get dehydrated, we have a tendency to crave more salty or sweet foods. The extra water helps excess food move through the body. Research has shown that water consumption can increase the rate at which people burn calories.
Tip 3: Dream On Get more sleep this month. Since the nights are longer, you can enjoy some quality zzzz’s without missing much. In fact, more sleep has health benefits that include a trimmer waistline, a longer lifespan and less heart disease. University of Chicago scientists found that dieters who were well rested shed more fat than those who were sleep deprived. Sleep helps reduce stress levels and expand our lifespan. A 2010 study found that women aged 50 to 79 had more deaths when they got less than five hours of sleep. Also, people who get six hours of sleep or less have higher blood levels of inflammatory proteins, which are a risk factor for heart disease and stroke. One way to up your snoozing time is to get in bed by 10 p.m. at least three to four times per week. Don’t bring work or reading material into bed (that includes smart phones, iPads and anything with a screen!) and you’ll be sure to get to sleep sooner.
Tip 4: Eat the Rainbow Get ready for a new year by welcoming more plant-based foods to your table. Fruits and vegetables help us lighten up and keep us feeling vibrant throughout the year. One of the easiest ways to eat more produce is to keep healthy foods visible in the fridge or on the counter. Set aside a big bowl
so you can see your rainbow. Chop veggies once you get back from the store so you can easily snack on them at home or on the go. Plants provide an array of vitamins and nutrients. Go green as often as you can, but also enjoy orange, red, yellow, purple, blue and white. One of the plant powerhouses is kale, rich in calcium, lutein, iron, and vitamins A, C and K. Drinking kale juice has been shown to reduce LDL (bad) cholesterol, increase HDL (good) cholesterol and raise antioxidant levels in the blood. And it’s abundant in winter months!
Fruits & vegetables help us lighten up and keep us feeling vibrant throughout the year.
From the Reboot Kitchen:
Chef Matteo prepares this Winter Salad with Joe in the Reboot Kitchen Chef Matteo is one of New York City’s finest vegan and raw foods chefs. He is the creative force behind the 4 Course Vegan dinner parties in NYC and one of the consulting chefs at Juice Generation & Cooler Cleanse. He loves preparing raw vegetable dishes with fresh, seasonal ingredients that are local, organic, and sustainably grown. Watch video Kale Avocado Salad Ingredients:
Directions:
Green curly kale Avocado Olive oil Lemon juice Sea salt & black pepper Carrot, chopped Raisins Sunflower seeds
Chop the kale and add kale, carrots, raisins and sunflower seeds to large salad bowl. Add avocado and mix together using hands, coating everything. Add olive oil, lemon juice and sea salt and pepper to taste. Toss together and enjoy!
Watch Magen Banwart, founder of MB Fitness, take Joe through a Quickstart Winter Exercise routine.
Just because it’s cold outside, doesn’t mean that you have to give up working out.
Tip 5: Move More Just because it’s cold outside, doesn’t mean that you have to give up working out. Bundle up and take a brisk walk or try a new indoor activity like rebounding or taking a dance class or visiting a rock climbing gym. Exercise helps preserve and build muscle mass and it’s easier to lose fat once you’ve built some extra muscle. Movement does not have to be vigorous all the time, so aim to keep moving a bit all day, rather that overcommit to hours of exercise if that is not your habit. Take the stairs at work. Get off a few train/bus stops early. Park farther away and walk more. Set aside 20 minutes a day to stretch and do some yoga poses. Walking has been found to reduce fatigue, improve mood and boost heart health. It’s free and gives you about 90 percent of the health benefits of
marathon training. If you are new to working out, start slowly and build your way up. You can even enlist a buddy to join you and make it more social.
Tip 6: Juice Daily Research shows that a diet rich in fruits and vegetables can decrease the risk for ailments like cancers, heart disease, stroke, diabetes and mental illness. One of the easiest ways to get more plant food in your diet is to juice it. You can start simply with fruits like apples and pears and work your way up to using more vegetables like carrots and leafy greens. Juicing can help you think clearly, reduce headaches and joint pain and give you more energy. It provides a way to access digestive enzymes typically locked away in the fiber when you eat fruits and vegetables. Plus, it allows you to get creative in your kitchen.
Tip 7: Cut the Sugar Our love of sugar and sweetened beverages is wrecking havoc on our health. The average American consumes more than 140 pounds of sugar each year. On top of that, we drink almost 50 gallons of sugar-sweetened beverages per year. Compare that to about 8 pounds of broccoli and 25 pounds of lettuce per year. It’s no surprise that diabetes, obesity and other health problems are soaring. Soda is the single largest source of added sugar and empty calories in the modern diet and the leading cause of childhood obesity, according to the USDA. Start reducing your sugar by reading labels and don’t buy salad dressings or packaged foods with loads of added sugars. Make your own dressing with olive oil, lemon and pepper. When it comes to sweet treats, look for natural alternatives made with raw, organic and preferably local honey or plain stevia.
One of the easiest ways to get more plant food in your diet is to juice it.
The average annual consumption of sugar, lettuce and broccoli in pounds: 140 lbs.
Tip 8: Shop Smarter Have you ever noticed the junk foods at the supermarket are located in the middle aisles? You can continue your path to healthy living by shopping the perimeter of your local store. For fresh, local ingredients, find a farmer’s market, food co-op, CSA or buying club to get access to the
25 lbs. 8 lbs. BROCCOLI
Work on finding the best deals on produce and learn which foods are the most important to buy organic
best quality possible. If you are on a budget, remember the health benefits of eating fruits and vegetables still outweigh the risks of pesticide exposure. Learn which foods are the most important to buy organic with Environmental Working Group’s Guide to Pesticides in Produce (www.ewg.org/foodnews)and work on finding the best deals on produce.
Tip 9: Get Support Now that you’ve been building healthier habits, it’s time to boost your support system. Spending more time with likeminded friends and family will help make these changes last. Research demonstrates the link between social connections and longevity. Scientists have studied areas known as Blue Zones, places throughout the world where people live long lives with very little disease or health problems, and found that these people nurture strong social networks. Seek out friends that will encourage your health and cheer you on. You might feel ready to motivate others who are showing interest in their health too. Or if you immediate community falls short, go online and join a group for extra support (like all of us here at Reboot with Joe)!
Tip 10: Find Eating-Out Options Many people get the hang of healthy eating at home, but still struggle when they go out. This year, get a game plan for when you are out on the town. Make a list of healthy eating options away from home. You can start by researching these establishments online to get a sense of their offerings. Look for juice bars, smoothie shops, salad bars, restaurants, and health food stores. Many places now have healthy menu options, so don’t be afraid to ask even if you don’t see items listed. You can always ask for an extra side of veggies and request they don’t bring bread to the table.
Tip 11: Tackle Taste Eating healthy does not mean giving up flavor. You can boost your taste buds to new heights with fresh herbs and spices. Did you know that mint is a rich source of omega-3 fats, which are important for hair, skin and nail health?
Cinnamon helps keep your blood sugar in check and parsley is a rich source of folic acid, which can help lower your risk for heart disease and some cancers. Use these herbs and spices to add more flavor to any dish or juice. You can engage your other senses like smell, as one whiff of these potent herbs can whet your appetite for healthy food.
Tip 12: Try A Reboot Our final and most important tip for the New Year is to try a Reboot. We believe the fastest way to regain your health is by consuming more fruits and vegetables. Our 3-day Reboot Quickstart Guide on the next page has everything you need to know including delicious juice recipes and what to expect along the way. A Reboot offers your system a gentle rest and recharges your body so you can set out on a healthier course and learn to incorporate more fruits and vegetables in your life. Get ready to take control of your diet and improve your health and wellness.
Continue reading the Reboot Quickstart Guide begins on the next page.
Buy the Fat Sick & Nearly Dead bundle here
Your Reboot Quickstart
3-Day Juice Guide
This 3-day Reboot Quickstart is an easy, delicious way to adopt a plant-based diet, recondition your palate, and program your body to crave more fruits and vegetables. Whether your goal is to lose weight, reclaim your vitality or give your system a rest, a Reboot can help you achieve it!
What’s a Reboot? It’s a period of time where you commit to drinking and eating fruits and vegetables in order to regain or sustain your vitality, lose weight and kickstart healthy habits that recharge your body and get your diet back in alignment for optimal wellness. The 3-day Reboot Quickstart is a plan that involves drinking only juice for three days. You will find juicing plus eating plans and longer Reboot plans at www.RebootwithJoe.com/plans
Why Reboot? A Reboot is the perfect way to power up your system with fresh, clean, plant-based energy. When you juice, your system is flooded with an abundance of vitamins, minerals and phytonutrients—plant compounds that help your body stay strong, look beautiful and fight disease.
A 3-Day Reboot Will Help You • • • • • •
Reset your system to crave healthy foods Jumpstart weight loss Boost your immune system Promote beautiful, clear skin Promote detoxification Ease digestion
Who Can Reboot? Rebooting is for almost everyone with a few exceptions. Please don’t attempt a Reboot if you are pregnant or nursing, under 18 or have a severe medical condition. Check with your doctor, if you are unsure. If you are currently on medication, ask your doctor before starting this or any diet program.
Getting Ready
Calorie Counting Our 3-Day Reboot is designed to provide approximately 1,200 calories or more a day but actual calories and yields will vary depending on your juicer. We don’t focus on counting calories. In fact, drinking more vegetable juice and water, not less like your average “diet plan,” will work best for weight loss. If you do a Reboot, you will probably lose weight. If you don’t want to lose weight, you can still Reboot for the amazing health benefits. Just aim to drink more juice to support your metabolism.
Set Your Reboot Expectations Think of juicing like any new skill; it takes practice. In the beginning, you may experience some setbacks. Don’t worry—that’s all part of the process. As you start this 3-Day Reboot, you are eliminating many of your comfort foods so you may experience some emotional release along with some physical symptoms. Be prepared for a few aches and pains, sniffles or cranky feelings. To set yourself up for success, follow the Getting Ready steps below. Similarly, take a few days afterward to include lots of fruits and veggies in your daily diet.
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:
•
Reduce processed or “junk” foods, white flours, sugar, desserts, fried food
•
Eliminate fast food, processed meats like bacon or deli meats, and alcohol
• • • •
Transition off meat
• •
Get extra sleep
• •
Drink at least one fresh juice daily
Transition off dairy Reduce caffeine Stay hydrated (at least 64-72 ounces (2-2.5 Litres) a day, or more if you are overweight or active) Eat more salads, beans, legumes, nuts, seeds and vegetables Purchase a Juicer: (if you don’t already have one). Not sure which one to get? Check out our juicer buying guide here .
One Day Before Reboot: 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.
Daily Menu We always say, “Eat a rainbow every day.” Well, here’s your chance to drink a rainbow! Follow the schedule below; selecting the orange, green, red and purple juices you want to drink. If you want more variety, there are more recipes to choose from on RebootwithJoe.com.
Reboot Daily Guide Wake up:
Drink 2 glasses of hot water (we suggest adding lemon and/or ginger)
Breakfast :
Go Orange or Red
Mid-Morning:
Drink 16 oz. unflavored coconut water
Lunch:
Go Green
Afternoon snack:
Go Green or Red
Dinner:
Go Green
Dessert:
Go Purple or Orange
Bedtime:
Drink herbal tea (with pure stevia for sweetness if desired)
Throughout the day: Drink lots of water
Recipes: All recipes create 12 ounces of juice or more. Orange Juices
Green Juices
Carrot Apple Lemon 4 carrots 2 apples 1 lemon
Garden Variety 2 apples 2 cucumbers 6-8 kale leaves (Australian Tuscan cabbage)** 1 handful of parsley
Carrot-Apple-Ginger 3 carrots 2 apples Small piece of ginger root (1”/2.5cm) Sunrise 4 carrots 2 oranges 1 beet*
Green Lemonade 6-8 kale leaves ( Australian Tuscan cabbage)** 3 handfuls of spinach 1 green apple 1 cucumber 2 celery stalks 1 lemon Joe’s Mean Green 6 kales leaves (Australian Tuscan cabbage) 1 cucumber 2 celery stalks 1 green apple 1/2 lemon Small piece of ginger root (1”/2.5cm)
Shopping List * To reduce bitterness peel citrus & beets ** Don’t like beets? You can substitute red cabbage. For more substitutions, check out the list: rebootwithjoe.com/substitutions. *** Joe likes to use kale, it is excellent for juicing and it packs a big nutritional punch, but if you can’t find kale use spinach, collards, Swiss chard or a combo.
Herbs 1 bunch basil 1 bunch mint 1 bunch parsley 1 gingeroot (cinnamon for your pantry)
Red Juices
Purple Juices
Un-Beet-able 1 apple 1 beet*3 carrots Small piece of ginger root (1�/2.5cm) 3 cups leafy greens**
Peach (or Pear) Pie Delight 1 sweet potato 2 ripe peaches, pitted (or pears if peaches are not in season) 1 red apple 1 handful of blueberries Dash of cinnamon
Sporty Spice (a great pre/post workout juice) 2 beets* 1 carrot 3 stalks celery 1/2 lemon (peeled) 1 orange (peeled) 1 handful basil leaves Watermelon Crush 1/2 watermelon 1 lime 1 handful basil leaves
Purple Passion 30 purple/black or red grapes 1 basket of blueberries 1 handful mint Red, White, Blue (& Green!) 1/4 Watermelon 2 handfuls of blueberries 6-8 kale leaves (Australian Tuscan cabbage)**
Fruits 12 apples (green or other) 3 oranges 3 lemons 2 limes 2 peaches (or pears)1 small watermelon (or half a watermelon) 1 bunch of grapes 2 baskets of blueberries Vegetables
15 large carrots 1 bunch of kale/Australian Tuscan cabbage (or other green**) 1 small bunch spinach 4 cucumbers 1 bunch celery 4 beets 1 sweet potato
Exercise: Physical activity is important during your Reboot but we recommend you decrease your intensity and sometimes duration of exercise. During the Reboot you want to conserve energy to help your body rest and keep your immune system strong. You may also be ingesting fewer calories and macronutrients like protein and carbohydrates than usual so you’ll want to downshift your workout accordingly. It is crucial to maintain your hydration during the Reboot, so be sure to drink plenty of fluids with exercise and include electrolyte-rich fluids like coconut water. Walking, gentle yoga, tai chi, Pilates, and cycling are all examples of good activities to do during your Reboot. Check out www.rebootwithjoe.com/fitness for workout plans at a mild to moderate intensity level.
Possible side effects or symptoms Get inspired! Read Reboot Success Stories Here
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 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, dizziness, low blood sugar, constipation or diarrhea, increased body odor or bad breath. With some adjustments to your Reboot plan, like increasing your fluid intake by drinking more water, coconut water or another juice, these side effects can often be resolved.
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.
After Your Reboot The Reboot doesn’t stop here. Going forward, you can keep juicing by including a juice a day to enjoy more fruits and vegetables. If you have moderate or significant weight loss goals, consider a longer Reboot. The first 3 days of a Reboot are typically the hardest, and now that you’ve completed 3 days, you can make it 7, 10, 15, 30 or even 60 like Joe. If you have specific health issues, check out our website to find fruits, veggies and juice recipes that can help. You can find more plans at: RebootwithJoe.com/plans.
Need Support for Your Reboot? Join a Guided Reboot We offer 5, 10 & 15 day programs. Register here
Reboot with Joe Recipe Book Over 70 of Joe’s favorite juices, smoothies, salads, veggie dishes and more. Buy it now
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