Produce Wash

Produce Wash

Ingredients:
1 cup (250 ml/8 oz) water
1 cup (250 ml/8 oz) white vinegar
1 tbsp bicarbonate of soda (baking soda)
½ lemon

Directions:
1. Mix the ingredients in a large bowl to allow for the vigorous chemical reaction
between the vinegar and bicarb (baking soda). When the reaction has stopped, pour
into a spray bottle.
2. Spray your produce (you can use a scrubbing brush for firm items) and rinse well.
CHAPTER 8
REBOOT ESSENTIALS
Now that you have a plan, let’s talk about all the other essential components of a
Reboot that will ensure your success. It’s one thing to understand the nuts and bolts of
what to do, but it’s another to have all your questions answered and to feel like the
captain of your own ship. In this chapter we’ll cover all the essentials you need to
know about Rebooting and answer frequently asked questions.
I’m indebted to Reboot nutritionists Stacy Kennedy (MPH, RD, CSO, LDN) and
Claire Georgiou (BHSc, ND) for much of the information in this chapter. It has been
compiled from the wealth of information they’ve shared with the Reboot with Joe
community by answering questions in the community discussion groups on our
website, RebootwithJoe.com. We’ve tried to be comprehensive, but if you still have
questions after reading this chapter, there are Rebooters on our community site who
will have answers.
A recurring question I get is, “How do I stay motivated?” What helped me on my
60-day Reboot was the fact that I filmed it. Having that camera focused on me
certainly helped me remain accountable to my goals. If you need an extra boost,
there’s nothing wrong with trying that yourself. It doesn’t have to be a huge
undertaking: Just turn the camera your way and go. That could entail creating daily
video journals and posting them on YouTube, your personal blog, or social media site,
or putting them up at RebootwithJoe.com. I love hearing your stories (in addition to
sharing on RebootwithJoe.com, you can reach me on Twitter “@RebootwithJoe” and
on Facebook “Fat, Sick & Nearly Dead”). Share your ups and downs with your
friends, and get your community excited about what you are up to. There’s nothing
better to keep you from taking a sandwich or a slice of pizza at a work lunch than
telling your coworkers that you’re on a Reboot. I found staying motivated was hardest
at the beginning, but as the weight started to come off and I felt energetic and healthy,
my motivation increased—and yours will too.
Weight loss
Most people are pleased that weight loss is a typical side effect of a Reboot because
they want to release some of their energy stored as fat. That loss comes about from
ingesting fewer calories than usual, but depending on the length of your Reboot, you
might also be using your stores of protein and fats to keep your brain and normal
bodily functions working.
People who are undertaking a Reboot for health reasons other than excess weight
often worry about losing too much. It is our experience that Rebooters who are slim to
begin with lose less weight anyway during a Reboot, but they do need to be mindful of
consuming enough juice and nutrients to keep their body healthy and their weight as
close to stable as possible.
If you’ve reached a weight-loss plateau, maybe your body is reaching its optimal
weight. Or it may be that you’re not consuming enough calories or nutrients.
Sometimes Rebooters are tempted to drink water instead of juice, imagining that it
will help them to lose weight faster. It doesn’t work that way. Also, remember that you
need to make sure you are getting enough vegetables and a variety of plant-based
foods (or produce) in your juices, following the 80 percent veggie/20 percent fruit
rule.
It is natural for a little weight to be regained after the Reboot period, even if
afterward you continue to maintain a healthy, micronutrient-rich diet. Don’t be
discouraged! I went from 220 pounds at my lowest, to holding steady at around 230
pounds. But remember, I started at 320 pounds, so a 10-pound gain isn’t really that
much. You can maintain the majority of your weight loss and all your health gains by
following a micronutrient-rich eating plan and staying physically active.
Hunger and cravings
It’s important to establish the difference between hunger and cravings. True hunger is
defined as a feeling of discomfort or weakness caused by lack of food, coupled with
the desire to eat. Most people in the Western world have not experienced true hunger.
A tummy rumble, or what we think of as hunger pangs, is more to do with cravings for
specific foods. I’ll give you an example. I could sit down on Sunday night after a great
weekend, turn on the TV to catch up on some sports, and suddenly see an ad for pizza.
Next thing I know, I’m starting to crave a slice. That’s not hunger.
Want to test if you are really hungry? Here’s a chance for you to prove the case. The
next time you think you’re hungry, drink a glass of water or go for a walk. Find some
way to distract yourself and see if the hunger is still there in thirty minutes. I can pretty
much guarantee you that it won’t be, or at least not as strong. This trick works great for
dealing with cravings when you are on a Reboot.
Caffeine
Many of us can’t imagine starting our day without our beloved cup of coffee, or
making it through an afternoon without a Coke. And you might find yourself
wondering, “Would it really hurt to drink just a little coffee on my Reboot?” So let’s
take a moment to talk about caffeine.
Is caffeine unhealthy?
This is a hotly debated subject. On the unhealthy side, caffeine can be addictive and in
large amounts can increase calcium loss from the body, worsen underlying tremors,
suppress hunger signals during the day, leading to overeating at night, and cause
anxiety, insomnia, and rapid heart rate. In excess and without adequate hydration, it
can also be dehydrating.
On the healthy side, coffee contains antioxidants. Moderate consumption has been
correlated with a lower risk of developing certain cancers, of easing migraine
symptoms, and of improving cardiovascular exercise performance, your mood, and
Parkinson's disease motor deficits.1
Why is caffeine not advised during a Reboot?
One of the primary purposes of a Reboot is to give your body a break from many of its
daily duties of processing the components contained in the foods and drinks we
typically ingest. Caffeine is a substance that is metabolized by our liver. This means
that the liver must perform extra work to safely package and remove caffeine’s
compounds from our bodies. Ingesting caffeine will therefore give your body
additional work to do and could potentially limit the overall effectiveness of
the Reboot.
On a Reboot, you are already drinking a lot of liquids. If you are continuing to drink
coffee, you could find that the coffee is replacing your water or juice intake, making
your Reboot less effective because your nutrient intake would decline. Instead of
flooding your body with nutrients, you’ll be flooding your body with caffeine.
I recommend that you start weaning yourself off caffeine before you start your
Reboot by gradually replacing your usual coffee with decaf, or switching from coffee
to green tea and then to herbal tea.
For those of you who find you need a little caffeine, I say go ahead and have a cup
of green tea or a small cup of black coffee on the mornings of your Reboot. What tends
to happen after a few days is that your body will no longer be interested in caffeine
and by the end of your Reboot, you’ll be caffeine-free.
Protein
Protein is an important macronutrient for our muscles, immune system, and blood
cells. Many plant-based foods—avocado, beet greens, broccoli, and kale, to name just
a few—contain a surprisingly high amount of protein. Some days on the Reboot plans,
the protein content of the juice plus meals could be more than 30 grams, which is
about 50 percent of the recommended daily allowance (RDA) for some individuals.
You won’t, then, be missing out on this important macronutrient when Rebooting. In
any case, it is highly unlikely that a healthy person would develop a protein deficiency
during a short Reboot. But for longer Reboots, or if you are doing strenuous exercise, I
advise you to include a plant-based protein powder (made from peas, brown rice, or
hemp) in your juices once a day. Put a scoop in your lunch or breakfast juice.
Fiber
It is well established that fiber is an important part of an overall healthy diet, and fruit
and vegetables contain lots of it in soluble and insoluble forms. The juicing process
extracts the insoluble fiber, leaving you with a liquid that contains just the soluble
type. The result is that the health-promoting phytonutrients and enzymes in the soluble
fiber are much better absorbed by the body. By removing the fibers and consuming
fruits and vegetables in liquid form, we are providing a nutrient delivery system to our
bodies. This allows individuals who would otherwise have difficulty consuming
whole vegetables the opportunity to reap the numerous benefits they have to offer.
Exercise
Isn’t it funny how we have to make time for exercise these days? The physical activity
that was once just part of daily life—chasing this or gathering that, collecting water or
making fire—is long gone. Now we lead such sedentary lives that we really do have
to make time for exercise. I was quite athletic as a kid, but once I got older, I spent
more time working and sitting at my desk than working out. If you’ve seen Fat, Sick &
Nearly Dead, you might recall me running on the beach in Sydney. It was great: As I
got healthier, I wanted to move my body more. I can’t tell you how much more I feel
like exercising when I’m Rebooting, or just after I’ve finished a Reboot. In fact, I’ve
noticed that now, when I don’t exercise for a few weeks, I feel like I need a Reboot.
Physical activity is important during a Reboot. If you don’t already regularly
exercise, plan on doing so. After the first few days, I recommend gentle exercise, such
as walking, gentle yoga, t’ai chi, Pilates, and swimming. Moving your body during a
Reboot has the benefit of working with your plant-powered, nutrient-dense juices to
support your immune system, maintain healthy bowel function, promote weight loss,
preserve muscle mass while consuming fewer calories, boost your mood, and even
help to distract you from food cravings.
If you already exercise regularly, you will want to consider decreasing the intensity
and duration of exercise during your Reboot, especially in the first few days. You’ll
want to conserve energy to help your body rest and keep your immune system strong.
Since you’ll be ingesting fewer calories and macronutrients such as protein and
carbohydrates than usual, you’ll want to downshift your workout accordingly.
In any case, it is crucial to maintain your hydration during your Reboot, so be sure
to drink plenty of fluids when you exercise, especially electrolyte-rich fluids, such as
coconut water. And, of course, juice!
I’ve worked with fitness expert Radan Sturm to develop the Reboot Movement
Method, which uses simple principles to assist everyone in the Reboot community on
their way to health and well-being. This method does not depend on hours of strenuous
exercises or high-intensity, boot camp–style workouts to get results. Whether you’re
on a Reboot or working toward a healthy lifestyle, I believe that all you really need
alongside a healthy diet is a bit of cardio combined with body-weight strength
training.
Even if exercise seems like a foreign concept to you, or you haven’t kicked up your
heart rate in years, the Reboot workouts consist of safe and natural exercises that will
give you the energy and confidence to achieve your goals. The Reboot Movement
Method is made up of low- and high-intensity cardio programs (walking and running)
and low- and high-intensity strength-training workouts that use your body weight to
build your muscles. Learn more at
Staying hydrated
Even though you will be drinking a minimum of 8 cups (2 liters/64 oz) of fresh juice
daily during the juicing phase of a Reboot, you will need to supplement that intake in
order to meet your hydration needs. Most beverages that don’t contain caffeine, sugar,
or alcohol are hydrating: Herbal teas, ginger tea with lemon, coconut water, or just
plain filtered water are some good examples. If you are constipated, excessively tired,
in a hot climate, at a high altitude, engaging in strenuous activity, visiting a sauna,
doing hot yoga, heavier or taller than average, or used to drinking 12–16 cups (2.75–
3.5 liters/96–128 oz) of water a day, you might have greater fluid requirements, so you
should make an extra effort to ensure you are staying hydrated. But in your hydration
efforts, don’t forget about those important electrolyte-containing fluids such as coconut
water. Drinking 2 cups (500 ml/16 oz) of coconut water a day, which counts as the
same amount of your water or non-juice fluid intake, is helpful in preventing muscle
cramps, dizziness, headaches, and lethargy.
Sleep
Getting adequate sleep is critical to your Reboot because it will assist you with
weight loss. Many people feel tired while Rebooting, especially in the first few days,
and think they are not getting enough calories or protein, when, in fact, they are just not
getting enough sleep. During your Reboot, strive for a minimum of eight hours. Pamper
yourself and go to bed early if you’re tired. You will probably also find that after the
first few days, you sleep better than you have in years.
Fruit versus vegetables in your juice
If you are going to deviate from the Reboot plans by getting creative with your juice
recipes (something I encourage), make sure your juice consists mostly of vegetables—
about 80 percent veggies to 20 percent fruits. While adding a little fruit to the
vegetable juice is a great way to improve its taste and provide very important
phytonutrients, if you rely too heavily on fruits, you’ll miss out on the wealth of
micronutrients locked away in vegetables. Also, drinking a substantial amount of fruit
juice may lead to rapid sugar absorption, a resulting energy crash, and a spike in
insulin (which is an inflammation-promoting hormone needed to metabolize sugar),
making your Reboot less effective.
Organic versus conventional produce
The question of whether or not to go entirely organic is a hot topic of debate in the
Reboot community. What if you don’t have the budget for organic produce—should
you just skip juicing all together?
Whether organic food is more nutritious than conventional produce is also a matter
of debate in the scientific community. One study, conducted by 2010 Washington State
University, found that organic strawberries have more vitamin C and antioxidants than
regular strawberries.2 In 2012, however, following extensive analysis of an array of
produce, Stanford University reported finding no significant difference in the
nutritional quality of organic versus conventional.3 And there are other, more
important factors that influence the nutrient value of produce. Generally, the riper a
fruit or vegetable is, and the sooner it is consumed after being harvested, the more
nutrients it will provide. This is why I love to shop at my local farmers market, where
the food is seasonal, fresh, naturally ripened, and full of nutrients.
My take is that it is best to eat more produce—organic or not—and wash it well.
Research shows that the benefits of eating fresh fruits and vegetables outweigh the
risks associated with pesticide residue. If you can’t afford organic or it’s not readily
available, follow the guidelines from the Environmental Working Group about “The
Dirty Dozen” and “The Clean 15”. Their lists indicate the items that are best bought
organic and the conventional ones that are not too bad. Generally, conventionally
produced items with a thick skin, such as pineapples and avocados, tend to be okay
because we don’t consume the rind. However, do be sure to wash even thick-skinned
fruits well before cutting them to prevent pesticide residues from being transferred to
the flesh from the outside.
If you purchase nonorganic produce, I recommend peeling citrus fruits, such as
lemons and limes, before juicing, even if you prefer the taste of the peels in your juice.
Bowel irregularities
I know it’s not fun to talk about your bowel movements, but just as you are putting
more focus on what’s going into your body, you also need to pay more attention to
what’s coming out. It is not unusual to experience either constipation or diarrhea
during a Reboot, but if your irregular symptoms persist or are worrying, please consult
your doctor.
Constipation
Difficult, incomplete, or infrequent bowel movements are all signs of constipation. In
some people, drastic changes to the usual eating pattern can cause the rate of digestion
to slow. 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
• Irritable bowel syndrome
It is important to gradually increase the fiber in your diet by following the
recommended process before your Reboot. Also be sure to drink more water during
that time of preparation.
If you are having issues with constipation, try drinking more water and increasing
the amount you walk. If these don’t do the trick, check out the following tips:
• Drink two (8 oz/250 ml) cups of hot herbal tea or lemon water in the morning,
being sure to add 1–2 slices of peeled fresh root ginger. Leave 30–45 minutes
between having each cup, and drink slowly.
• Ensure you’re drinking 4–6 juices per day, each of them 16–20 oz (500–600
ml).
• Add 1–2 medium beets to your juice once or twice a day.
• Try including a cup or two of a senna-based hot tea, such as Smooth Move.
• Add broccoli, cabbage, cauliflower, onions, or garlic to your juice. Remember
with these veggies that a little goes a long way.
• Increase your total daily fluid intake.
• Drink 6 oz (175 ml) warm 100 percent prune juice in the morning. You may add
lemon to taste.
• When you are in the eating days of your Reboot, choose a hot breakfast, such as
Berry-Apple-Cinnamon Bake.
• Consume your meals and juices at the same time each day, including weekends.
• Add papaya to your juices or fruit dishes because it has natural digestive
enzymes that may help with constipation. Try eating or juicing papaya first
thing in the morning. If constipation is really problematic for you, you may eat a
few slices of fresh papaya on an empty stomach in the morning, even during the
juicing phase of your Reboot.
• Try wheatgrass juice.
• Bump up the magnesium-rich veggies (e.g., spinach, Swiss chard, beet greens,
avocado) in your daily routine on your juicing and eating days.
• During the eating phase of your Reboot, add high-fiber fruits and veggies such
as apples, artichokes, avocados, carrots, dried figs, fresh peas, pears, stewed
prunes with lemon, spinach, and winter squash.
• Give yourself enough time at home to move about and get ready for your day
before heading out. Create a morning routine. Take a walk two to three times a
day (these can be short walks).
• Try doing yoga, t’ai chi, or qigong as part of your daily routine.
If you continue to have problems with constipation, try the following recipe, which
includes unprocessed bran (available from health food stores or online).
APPLE AND PRUNE SAUCE