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If you are like me, you have done your research.  You have read books & articles, you have watched "Forks Over Knives" and/or "Food Matters" documentary. You have been inspired by Australian Joe Cross and his remarkable documentary "Fat, Sick & Nearly Dead" and now you are ready to do what Joe and Phil Staples did - you are ready to do what I and countless other's have done. You will lose weight and achieve optimum health and boundless energy.  Here is our general checklist to get you started and on your way to weight loss with Reboot Juicing and a Plant-based WholeFood eating lifestyle.

Who is Joe Cross and what is Fat, Sick & Nearly Dead?

What is a Reboot?  

Purchase a juicer

What kind of juicer should I purchase? 

What is the difference between juicing and smoothies?

What is CAMP REBOOT? ~ Mojave Desert Meet-up?

Why do a Reboot?

 
Is a Reboot for everyone? Overcoming Food Addictions - Escape the Pleasure Trap
Make a plan  
Get support What is Plant-Based Whole Food?
Rebooting FAQ’s Get all your questions answered. If WholeFood Plant-based (WFPB) were a pill.
Can I exercise? Plant-based Wholistic Food Transition
Will I get enough protein during my Reboot? Video Learning - Multiple Juicing and Plant-based topics

Still have questions or concerns?  Let me know if I can be of service to you;  directly answer your concerns, or maybe you would like to share your personal weight loss journey.  My passion is purporting a healthy, balanced, simple and natural lifestyle free from debilitating dis-ease, chronic illness, harmful toxins, invasive chemical treatments, medications or surgery.  I love talking about Juicing and a Plant-Based Whole Food Lifestyle for weight loss and optimum health.

For more detailed information and postings on a Juicing and WholeFood Plant-based Lifestyle Be sure to LIKE my Juicing and Plant-Based Weight loss Blog on Facebook.

I am very proud to be appointed as a Reboot with Joe Ambassador so make sure to join the discussion with others who support weight loss and optimum health with Juicing and a plant-based eating lifestyle. There are also a bunch of us Avid Juicers who chat and support daily at: FaceBook Juicing & PlantBased Society. Request to join either chat group and mention that "Dan Miller" sent ya.

Are you near the TriState Cal-Nev-Ari area? Join me in person and Meet-Up monthly or attend Special Events at ---> The Mojave Desert Plant-Based Whole-Foodist Society

         If you are interested to email me or speak directly on the phone, I would be happy to share even more tips, personal stories, and intimate weight loss, obesity & food addiction, or healthy lifestyle concerns.  

 

What is Fat, Sick & Nearly Dead?

Discover Joe Cross and Phil Staples who embark on a fascinating and inspiring journey to extreme weight loss and optimum health with vegetable juicing and plant-based eating.  Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men (Joe & Phil) from different worlds who each realize that the only person who can save them is themselves.

You can also RENT OR DOWNLOAD “Fat, Sick and Nearly Dead”   

or, Purchase the movie from Amazon for your collection

 

   Visit the official website at http://www.fatsickandnearlydead.com 

Join the Reboot with Joe community at:  www.rebootwithjoe.com


What is a Reboot?

A period of time where you commit to drinking and eating only fruits and vegetables, herbal teas and water in order to regain or sustain your vitality, lose weight and kick-start healthy habits that recharge your body and get your diet back in alignment for optimal wellness.

Eating? Joe Cross only drank juice, he didn’t eat?

Yes, Joe drank juice for 60 days but then he followed those 60 days with three months of eating and drinking fruits and vegetables. A Sixty day Juice Only Reboot is extreme but Joe was in an extreme situation. You do not need to 'juice-only' for 60 days to benefit from a Juicing Reboot. Consider my choice:  I tested with a 3-day juice-only reboot - then committed to a 10-day juice only reboot.  During a Reboot, you’ll commit to consuming only fruit and vegetable juices for a period of time. 3 days (I maintain weight loss and optimum cleansing with a periodic weekend juice only regiment), 5 days, 10 days (that's the perfect start), 15 days, 30 days? It’s your choice! The goal is to help you break a cycle of an unhealthy lifestyle and simply enhance the quality of your diet by increasing your intake of fruits and vegetables.

 

DON'T WANT TO GO IT ALONE?  

LACK CONFIDENCE FOR SUCCESS?  ATTEND MONTHLY MEET-UP OR CAMP REBOOT

 

 CAL-NEV-ARI MOJAVE DESERT MONTHLY MEET-UP is designed as a local outlet to support and encourage Plant-Based Whole Food nutritional considerations to recover health and embrace vitality and longevity without surgical or pharmaceutical intervention.  Join us in person and Meet-up Monthly, attend Special Event Functions, Live Demonstrations, Guest Lectures, Film Screenings and Book Discussions.

The Mojave Desert Plant-Based Whole-Foodist Society  will assist and support you to successfully lose weight, improve your health and transform your diet and food habits. If you are overweight, struggling with your food choices, diabetic, arthritic, have high blood pressure, high cholesterol, heart disease or experience other chronic conditions that make you feel sick & tired - this group is for you. Discuss & share viable strategies for sustainable meal planning, learn about disease reversing food choices, plant-based whole-food recipes, meal preparation tools & techniques to give you all the support, inspiration and motivation you need to clean out your pantry and clean up your life.

Join Wholistic Nutrition & Wellness Facilitators - Dan Miller & Elisabeth Rae  and Special Guest Speakers the 2nd Tuesday & 4th Thursday of each month 5:45pm at the
Mohave County Library - Bullhead City Arizona Branch.  Discover personal nutrition empowerment and recovered health. The energizing and informative curriculum will cover Whole-Food Nutritional basics, Juicing tips, how to transition toward a healthy diet, and how to maintain your weight loss and improve health with tips and strategies to shop for food, navigating social events, overcoming emotional eating, and avoiding common food traps. 

First 3 meetings are FREE - Society Members $15 annually.  All are welcome!
 

 REGISTRATION CLOSED

 

 

CAMP REBOOT is designed to help you successfully lose weight, improve your health and transform your diet. If you are overweight, struggling with your diet, diabetic or pre-diabetic or have other chronic conditions, this retreat is for you.

Join Joe Cross, Reboot nutritionist Stacy Kennedy, the Reboot Wellness Coaches, the Reboot Medical Advisory Board and special guest lecturers STAY TUNED FOR NEXT EVENT DATE 2016 at the OMEGA INSTITUTE in Upstate New York. The goal is give you all the support, inspiration and motivation you need to change your life.

The energizing and informative curriculum will cover Rebooting basics, juicing tips, how to transition into a healthy diet, and how to maintain your weight loss and health – with strategies for menu planning, preparing meals, shopping for food, navigating social events, overcoming emotional eating, and avoiding common food traps. Plus this year we will be including 60 days of pre-and-post camp online support.

                

 REGISTRATION CLOSED

1 week Tuition* - Workshops, Activities, Juice Included = $975

*Accommodation Packages, Camping & Offsite Hotels available at an additional cost

 



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Why do a Reboot?

For the results? Excess weight starts to pour off, your belly starts to flatten, your skin glows, you start to think more clearly, you start controlling a disease naturally rather than depending on medication, and overall you are a happier, healthier person. When you consume only juice, your system is flooded with an abundance of vitamins, minerals and phytonutrients that help your body stay strong and vibrant. A Juicing Reboot plan, followed by a healthy plant-based lifestyle helps you:

- Boost the number of fruits and vegetables you consume daily

- Break the cycle of unhealthy eating and begin to crave healthy foods

- Jumpstarts a plant-based eating weight loss plan

- Manage a healthy weight

- Lower the risk of life-threatening diseases

- Promote longevity

- Decrease aches and pains in joints and muscles

- Boost your immune system

- Release stored toxins

- Increase energy levels

- Promote beautiful and healthy skin, nails and hair

- Eases digestion by accessing digestive enzymes found deep within whole produce that's extracted by juicing

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Is a Reboot for everyone?

Rebooting is for almost everyone with a few exceptions. Please don’t attempt a full-on 'juice only' Reboot if you are pregnant or nursing, under 18 or have a severe medical condition. Check with your healthcare practitioner if you are unsure. If you feel benefit and experience results - then Juice On for meal replacement and combine with a plant-based eating lifestyle.

Juice like a pro.
Are you new to juicing? get the most out of your juicer. Not sure if you should peel the lemon, throw in the whole apple? there are lots of books out there on juicing - I like the classic "Raw Vegetable Juices", by N. W. Walker

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Make a plan.

A juice-only reboot plan ranges from 3 days to 15 days. I personally did not Reboot for longer than 30 days but if you choose to, do so with clear nutritional knowledge or under the supervision of a healthcare practitioner. Read about my weightloss plan or design a lifestyle reboot plan that is best for you. Reboot Juicing and a plant-based eating lifestyle works for extreme weight loss and optimum health.

Get moving.
Just because you are on a Reboot doesn’t mean that you have to stop your regular exercise routine. Nor does it mean that you have to start one either. However, we strongly believe that fitness is an important component of a healthy, happy, and vibrant life, and key to helping you maintain your weight loss. So fill up on those fruits and veggies, get off the couch, get your heart rate up (it only takes 20 minutes) and get moving! Check out our low impact aerobic fitness bounce.

Get inspired in the kitchen.
Keep it in your kitchen for quick and easy access to the healthiest juices, smoothies, salads, soups, snacks, veggie dishes and more.

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Get support. Share your success.

Rebooting can be difficult but you don’t need to go it alone. Make it easier on yourself and ask for a little help.  There is a great community of fellow Rebooters who will support you on your Reboot - feel free to join us at:  RebootwithJoe.com and/or you can chat on Facebook at: Juicing & Plant-Based Society  -- I have soooooo been there and done that. I know what it’s like and can offer tips & techniques, knowledge and support.
I am very proud to be newly appointed as a Reboot Ambassador so make sure to join the discussion with others who support weight loss and optimum health with Juicing and a plant-based eating lifestyle. Join me to spread the word about healthy, natural sustained weight loss with Reboot Juicing and a plant-based eating lifestyle.  The plant-powered energy you consume during your Reboot gives you the mental and physical awareness to leave the junk foods behind and live a healthy, vibrant life. You deserve to share your success and help inspire others on their Reboot.

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Frequently Asked Questions Answered. Rebooting FAQ’s
 

Q: Is there a Reboot plan for a 60 day juice fast like the one Joe did in the movie?
A: No. We do not have any plans that provide information or daily support for a Reboot lasting 60 days. Joe’s 60 day Reboot was conducted under strict medical observation with a customized nutrition plan. I currently suggest 3, 5, 10, and 15 day plans because we believe these plans are more achievable and provide the impact your body needs to Reboot. This is not a 'quick fix' and your goal is to achieve sustained life-long weight loss and optimum health with little, if any recidivism.

Q: Why can’t I drink caffeine while juicing?
A: When we drink caffeine our system needs to work to metabolize it and safely process it. The purpose of the Reboot is to give our bodies a break from as much work as possible.

Q: Can I chew gum while juicing?
A: Yes, absolutely but look for a gum without any artificial sweeteners and one that is natural.

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Q: Why can’t I smoke while juicing?
A: Smoking introduces toxins into our body and the purpose of juicing is to help boost up phytonutrients from plants and process.

Q: Can I Reboot while I’m pregnant or nursing?
A: No. Due to different nutritional needs during pregnancy and nursing, a strict 'juice only' Reboot is not advised during this time, however ask your Healthcare practitioner about Juicing combined with a Vegan eating lifestyle.

Q: Where will I get fiber when I Reboot?
A: When we just juice, the insoluble fiber is extracted and we are left with the liquid portion of the vegetables and fruits as well as the soluble fiber. So even during the juicing phase of your Reboot you will be receiving fiber.

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Q: Where can I find juice recipes?
A: There are a multitude of books & recipes available but I stick to mostly juicing rainbow & green veggies and very little fruit. My standard daily Juice recipe is approximately: 

2.5 pounds or 7-10 Carrots, ½ bunchstalk or 10 ribs Celery, 1 big cucumber, 3-4 big stalks Kale, ½ large Beet, 1 green apple and a tiny knob of ginger for flavor and to assist with detox symptoms. 

I add any other fruit or veggie I have available at any given time. I also eat whole fruits & veggies and juice the stems and stalks. Sometimes to change the flavor or to enhance different nutrients, I juice beet greens, radishes, fennel, turnip greens, dandelion greens, chard, spinach, romaine lettuce, or other veggies like cabbages, bok choy or broccoli.

Q: Is there a ratio to fruits and veggies that you recommend for the Reboot?
A: 80% veggies, 20% fruits

Q: How many calories a day should I consume?
A: No need to consider calories when doing a Juice only Reboot fast. Just drink as much juice and water as you can comfortably consume. This differs from person to person. When transitioning from a SAD diet to a Vegan or plant-based diet, we suggest not going below 1200 per day. Again, no need to consider calories when eating plant-based fruits, vegetables, beans, peas, legumes, nuts or seeds. According to the "China Study", vegan diets consume more calories than a standard meat & potatoes diet and the participants are healthier and leaner.

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Q: How many times a day should I juice if I am on a juice fast?
A: 4-6 times per day, 16-20 ounces for each juice.

Q: What are the risks of extending a juice fast longer than 5 days?
A: Following a juice fast for an extended period of time may lead to developing a nutrient deficiency in some individuals. If you plan to follow an extended juice fast check with your healthcare practitioner and work with them along the way so they can monitor your status.

Q: Peels and stems: lose them or juice them?
A: Stems – juice them! It will yield more fluid. Peels – it’s a personal preference. the zest or peel contains important phytonutrients but lends a bitter flavor. If you juice the peel choose organic and wash well.

Q: How much weight loss is too much weight loss?
A: This would be different for each person, but typically your body will balance to it's optimum state with Juicing and a plant-based lifestyle.  My wife didn't think she needed to lose any weight and inadvertantly lost 40 pounds with Daily Reboot Juicing for meal replacement and a plant-based eating habit.  I have lost over 140 pounds over the course of two years with Daily Reboot Juicing for meal replacement and a plant-based eating habit.

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Q: What is the difference between juices and smoothies?
 Juices and smoothies both play an important role in any wellness program and we discuss the benefits of each below. We believe that both juicing and blending are very beneficial, but in different ways. Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each. What’s The Difference?

A: Smoothie BLENDING

Equipment: Blender
Price: There are lots of good ones on the market and most are inexpensive
Process: Load up the blender with clean, fresh or frozen fruits, veggies like green leafys (swiss chard or spinach for example) and liquid like coconut water. Off your Reboot try almond, hemp or soy milk, cacao nibs or chia seeds for fun.
Benefits: Phytonutrients found in the skin and flesh of fruits and veggies. Loads of fiber from the whole fruit and vegetables.
Fiber is important for regulating blood sugar, keeping bowels regular, aiding in hunger control, may help prevent certain types of cancers.

 Unlike juices, smoothies consist  of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.

However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest ) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

By including the fiber in your smoothie, the volume will increase.

 

A: JUICING

Equipment: Juicer/juice extractor
Price: Varies ($99-399)
Process: Push clean produce (fruits and veggies) through the chute.
Benefits: Juicing removes the insoluble fibers (but the soluble fiber remains in the juice). Important micronutrients typically more difficult to absorb become accessible. These nutrients include digestive enzymes and certain phytonutrients.

Juicing is a process which extracts water and nutrients from produce  and discards the indigestible fiber. 

Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole. Also, you can pack more servings of fruits and veggies into a single serving of juice than you can into a smoothie.

This is especially helpful if you have a sensitive digestive system or illness that inhibits your body from processing fiber. The fiber in produce helps slow down the digestive process and provides a steady release of nutrients into the blood stream. Jason Vale from SuperJuiceMe calls juicing "A nutrient express!"

 Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level.

 A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar  levels can lead to mood swings, energy loss, memory problems and more!  It is very important to juice 80% vegetables and only 20% fruits with those being apples or pears, particularly if your goal is weight loss or reversal of degenerative ailments. 

Juicing and Blending Guidelines

1. It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function.

 This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. In his book Food Combining Made Easy, Dr. Herbert Shelton explains that starchy foods have to be eaten alone because starches are digested with enzymes different from those used for any other food group. Combining starchy foods with fruit may cause fermentation and gas. However, Dr. Shelton found that green leafy veggies combine well with pretty much everything.

2. Try to drink your juice or smoothie straight away. After 15 minutes, light and air will destroy much of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.

 Using The Right Equipment

To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Less expensive, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press, crush or masticating juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term.

The machines themselves will also generally last longer. In contrast to the rough extraction of centrifugal juicers, mastication or cold-press juicers compress fruit and vegetables to ‘squeeze’ out their juice.

The same goes for a blender. You want a blender that is gentle on your produce and doesn’t heat up the enzymes as it’s pulling apart the fibers. We spend money on gadgets, clothes, restaurants and other luxuries so, if you can afford it, investing in your health by buying a quality juicer and/or blender or other kitchen tool is totally worth it.

In the end, including both smoothies and fresh juice can be a healthy and delicious way to boost the amount of micronutrients in your diet.

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Purchase a juicer (if you don’t already have one!)

We think Breville juicers are the best. Joe Cross endorses them and it’s the only brand he uses. I have used several juicers in the past and the new Australian Breville product line enhanced my juicing experience. Breville’s are consistently high quality, reliable and they produce a high juice yield and nice dry pulp.  With the wide variety of juicers on the market today, it can be challenging to decide which one is best for you.

The 8 most important features to look for in a juicer are:

1. Easy to Use
Pick a juicer that is known for being easy to use and easy to clean. Truth is, no juicers are easy to clean, but some are definitely easier to clean than others. If the parts can go in a dishwasher, that’s a plus. If your juicer is easy to put back together after washing, that’s another plus.
 

2. Value
You get what you pay for when it comes to juicers. Less expensive juicers tend to yield less juice which will actually cost you more in the long run since you’ll have to buy more produce to get enough juice into your glass. On the other hand, you don’t need to go out and spend an arm and a leg for a top-of-the-line juicer. For most of us, something in the middle around $100 to $150 is just about right.

3. Efficiency
High Juice Yield, Dry Pulp.  An efficient juicer produces drier pulp which means that most of the juice (and all its nutrients and enzymes) have been squeezed out for you to drink. If your pulp is wet and heavy then the juicer is not doing its job well. You can always re-juice your pulp by running it through the juicer again, but a good quality juicer will save you this added step.
 

4. Pulp Ejection
Some juicers collect the pulp in an internal basket whileothers eject the pulp outside of the machineinto a bowl or a pulp collector that is specifically sized for the juicer. We recommend purchasing a juicer that ejects the pulp externally– this allows you to make larger quantities of juice without having to take extra time to stop your juicer, open it up, and empty the basket.
 

5. Multiple Speeds
Having multiple speeds allows you to extract the most juice out of your produce. Slow speeds are good for juicing soft fruits, like grapes, and the high speed is better for firmer vegetables, like carrots and cucumbers.
 

6. Size of the Feeder Tube
Cut your juicing time down by r selecting a juicer with a wide feeder tube so most whole fruits and vegetables easily fit.
 

7. Storage and Cord Length
Look for a model with a long cord to give you greater flexibility in where it can be placed on your counters when juicing. If you plan to store your juicer in your cabinets, make sure you select one that fits as they tend to take up room. A compact model is good for cabinet storage.
 

8. Juice Container
Look for a model that has a juice container specifically sized for the juicer and with a cover that fits over the spout. Juicing can be messy but this will help eliminate the splashes.

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What kind of juicer should I purchase? 

Centrifugal Juicers  - A spinning basket shreds the fruits and vegetables using a sharp disc, pushing the juice through a fine strainer by centrifugal force. 
Perfect for:  Anyone new to juicing - Making juices quickly - Budget shoppers

Pros

Easy to use
Juices quickly
Inexpensive

 

Cons

Adds oxygen to the juice, which means juices don’t keep as long
and decreases maximum nutritional value
Greens can be a little harder to juice
Cannot juice wheatgrass, sprouts, or nuts

      Price Range: $45-$300+

Best Selling Centrifugal Juicer Examples:

Breville Compact Juice Fountain
Breville Juice Fountain Plus
Breville Juice Fountain Elite
 

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Masticating Juicers - (Also known as Slow Juicers, Cold Press, Single Gear, or Single Auger)  Masticating juicers “chew,” or masticate, your produce by grinding (like teeth) and then squeezing the juice out.
Perfect for:  People with a moderate-high budget for a juicer  - Rebooters who juice frequently

Pros

High juice yield and less pulp
Generates less heat and foam, preserving more nutrients and enzymes
Can juice most fruits and vegetables including wheatgrass, cranberries and even nuts
Versatile; depending on model and brand, some can be used to make baby foods, pates, sauces, nut butters, banana ice creams and fruit sorbets
Cons

Usually have many more parts to clean than a Centrifugal Juicer
Longer prep time – shoots tend to be smaller requiring cutting fruit and vegetables into smaller pieces.
More costly than Centrifugal Juicers

Price Range: About $200 – $400

Best Selling Masticating Juicer Examples: 
Breville Crush   Omega  GreenStar
 

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Twin-Gear Juicers or Triturating - Two interlocking gears press together to extract juice
Perfect For:  If you have the funds and are willing to splurge. Someone who wants a top-of-the-line juicer.  People who frequently drink a large quantity of juice.

Pros

Low oxidation of the juice to preserve optimum nutritional value
Efficient at juicing greens
Can be used for other functions besides juice, depending on brand and model
Cons

Expensive
More parts to clean and a little trickier to put back together after cleaning
Requires some strength to juice firmer produce

Price Range: About $300 – $900+

Best Selling Twin Gear Juicer Examples: 
Green Star GSE-5000 Elite Twin Gear - ANGEL - NorWalk Hydraulic Press Model 280

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Q: If both juices and smoothies are good for me, why just juice for so many days on a Reboot, and not drink smoothies?
A: My experience is that people lose weight more quickly by doing juice-only for a number of days.  Most folks are doing Reboots to specifically lose weight...so do what works.

Q: How much juice should I drink when doing the Reboot?
A: The amount you will drink varies day to day according to your desire. Drink as much as you can comfortably consume, but experts agree - benefit will be found with at least 1-16 ounce green/rainbow veggie juice per day, accompanied with more juices during a juice fast for meal replacement or consuming both juices for meal replacement and plant-based foods.

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Q: Are soy milk, rice milk and almond milk okay to use in my juice?
A: We don’t advise using these products during the time you are juicing. These can be healthy choices for fluids best for after your Reboot.

Q: Can I add protein powder to my juice?
A: We do not recommend including conventional protein powders in your juice, but you may consider adding a plant based protein powder to your juice if you feel you need it. For example, Hemp Hearts/Hemp Flakes or Spirulina. Because you are using such a large quantity of vegetables in your juice the protein amounts are much higher than you might expect.

Q: Can I juice with rinds on my citrus fruits?
A: Yes, this is a great idea but a personal taste preference. The rinds of citrus have zest and important phytonutrients but lend a bitter taste that some enjoy and others do not. If you choose to juice the rinds we recommend organic and wash well.

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Q: I’m feeling cold on my Reboot. Why and how can I remedy this?
A: This is a common occurrence on the Reboot, especially during cold weather. It’s not a bad thing, as it has to do with being in a state of caloric restriction, which can decrease your body temperature. The good news is that it means not only are you in a sweet spot where you can lose weight, but research also shows that being in a healthy caloric restrictive state can help to reduce signs and processes of aging and as well as protect the body from mutation and help reduce cancer risk. We encourage you to bundle up, sip hot water with lemon/ginger, make broth from your juice pulp, focus on soups when you’re in the eating phases, and sip herbal tea.

Q: Can I exercise?
A: Yes, physical activity is recommended during your Reboot but it is advised you decrease your intensity and sometimes duration of exercise. I just simply walked a lot until I had lost about 75 pounds - I tried serious exercise and only got hurt until I lost some weight, gained some flexibility and increased my energy so that I could be successful at exercise. During the Reboot 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. We also want you to maintain your hydration during the Reboot, so be sure to drink plenty of fluids with exercise. Walking, Rebounding, gentle yoga, tai chi, pilates, cycling are all examples of good activities to do during your weightloss regiment, at a mild to moderate intensity level.

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Q: Should I take supplements or vitamins?
A: We recommend you stop most non-prescription supplements and vitamins during your Reboot and load up on nutrients from fruits and veggies. If you take Vitamin D or B12 you may continue those. After a while, most Reboot Juicers find they can reduce or discontinue prescription medications and supplements because fruits & vegetables and a plant-based eating lifestyle rebuilds and regenerates your body and supplies every nutrient necessary for optimum health.

Q: What do I do if I have food allergies?
A: Your reboot is naturally free of common allergens like dairy, soy and wheat or gluten. If you are allergic or think you may be allergic to any fruits or veggies please do not consume these during your reboot. There are a plethora of rainbow fruits, greens & veggies to choose from.

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Q: What do I do if I take prescription medications?
A: The concept of Juicing and a plant-based lifestyle is to alleviate the need for supplements, powders, prescriptions and surgery. It is your ultimate choice to continue or discontinue taking your medications as prescribed - consult with your healthcare practitioner or ask your doctor if you need to make adjustments. For those of you taking statin drugs to lower cholesterol please avoid grapefruit – see our substitution list for other ideas. For those of you taking medications for thyroid conditions please avoid juicing or eating RAW cruciferous vegetables such as broccoli, cauliflower, kale, radish, cabbage as some of their phytonutrients can interfere with the medication. Having these cooked is OK. Please check with your pharmacist or doctor about any drug-food interactions you need to be aware of.

Q: The food on the meal plans is too much/too little for me. How much should I eat?
A: Eat only as much as feels right to you. Stop when you feel full. Have another juice if you are still hungry. During the eating phases, don’t feel you need to eat everything we list, and likewise, if you are still hungry, have another serving, some fruit, or some raw veggies…or a juice, of course! I found I eat way more in quantity than I used to, but it is ALL veggies or plant-based foods and little to no processed carbs. I eat as much (plant-based foods) as I want and have never gained back the lost weight.

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Q: What about juice storage?
A: Have a dose of fresh juice right when you make it, then store the rest for your meals later that day or the following day. This will help ensure you get the most potent juice possible for at least one serving. Some nutrients are susceptible to being degraded or broken down by exposure to heat, light and air (oxygen):

Heat: Reduces many B vitamins, Vitamins C and E
Light: Lowers Vitamin B2 (riboflavin), B1 (thiamin), B6, Folate, Vitamins A and E.
Oxygen: Degrades Vitamins C, A, E, K and many B vitamins
Freezing: Reduces Vitamin C, Potassium, Copper

Some additional tips for juice storage:
• Store for 24-48 hours in the fridge (72 hours is maximum time suggested)
• In an airtight container, preferably glass but BPA-free plastic works too
• Seal tightly and fill to the top to prevent oxygen from getting in
• In a dark, cool environment away from heat and light
• Bring a cooler along if you’ll be away from a fridge
• Don’t leave your juice in the car especially on a really hot or really cold day
• Freezing is also an option but less desirable than refrigeration
• If you do freeze your juice do it immediately after juicing. Thaw in the refrigerator and drink within 7-10 days of freezing.


Q: Should I buy organic produce?
A: We recommend selecting locally grown and seasonal produce whenever possible. We suggest purchasing organic produce for the items with the highest levels of pesticides. The fruits and vegetables with the highest levels of pesticides are:

1. Apples
2. Bell Peppers (Capsicum)
3. Blueberries – U.S. domestic
4. Celery
5. Cucumbers
6. Grapes
7. Lettuce
8. Nectarines (Imported)
9. Peaches
10. Potatoes
11. Spinach
12. Strawberries
13. Green Beans
14. Kale (Tuscan Cabbage)

For more information on this, visit http://www.ewg.org/foodnews/

If you purchase conventional (non-organic) produce, we recommend peeling your citrus fruits, such as your lemons and limes, before juicing.
We also suggest using a washing solution for conventional produce.

Produce Wash Recipe:
• 1 c./235 ml. water
• 1 c./235 ml. white vinegar
• 1 Tbsp./15 g. baking soda
• 1/2 lemon

Mix in a large bowl (to allow for the chemical reaction between the vinegar and baking soda) and then pour into a spray bottle. Spray fruit and rinse well. Use a scrub brush for firmer produce.

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Overcoming Food Addictions & Cravings - Escaping the Pleasure Trap

 

The Pleasure Trap: Douglas Lisle at TEDxFremont - 17min

The most important predictor of happiness in life is our health.  When the dietary pleasure trap is disintegrating the natural relationship between the pursuit of pleasure and the moods of happiness, when that is undermined so that we do things that harm our health, we wind up undermining our happiness as well. Please see Video Learning for 1 hour lecture from Doug Lisle

Douglas Lisle is quick to express that escaping the Pleasure Trap is a tough road, and a difficult journey, one that each of us must walk alone.  It is likely to be the most difficult and yet ultimately the most rewarding path to choose.  Here are a few tips to help you move in the right direction. 

● We need to stick with it -- have some conviction.  Commit Self to persevere.

●  Get yourself hungry - don't eat all day.  It is more likely you will enjoy the 'healthier choice' and your taste receptors will increase.

●  Use a 'Juice Only' Fasting [Reboot] technique for 3-days.  The carbohydrates in the juice rest the taste receptors and increase sensitivity.  Useful short-term to help you recover on your way to escape the Pleasure Trap.

●  Not enough?  Sometimes we need to be locked up i.e. an expensive Health Retreat, Clinic or Treatment Center where you fast on water for 10 days - or do Coffee Enemas and drink 'green' Juice.

●  Ideally - you want a great educational and experimental experience to learn how to prepare and consume really good, really healthy Plant-Based Whole Foods.....in the comfort of your home for at least 10 days. 

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Q: Have friends, family, Medical Doctors, trainers, and others shared their concerns with you, “But you won’t be getting enough protein!!!” Feeling confused or worried? Read:  The China Study or WHOLE by T. Colin Campbell, watch:  Food Matters Documentary   Are you Hungry for Change?...do you prefer "Forks Over Knives"   Will I get enough protein during my Reboot?
A: Yes. Let’s set the record straight. What is protein?
Protein is an important nutrient, made up of individual “building blocks,” known as amino acids. There are 9 essential amino acids, meaning that we must get these nutrients from food, our bodies can not construct them out of other nutrients in our diet. Animal sources of protein contain all 9 of these essential amino acids and are called “complete” proteins. Many vegetables have some but not all 9 amino acids and are called, “incomplete” proteins. There are, however, other plant-based foods that are complete proteins.

The scientific belief used to be that one must combine incomplete proteins and eat them at the same moment in time to create a complete protein – like beans and rice. Science has debunked this rigid notion, making vegetarian meal planning much simpler. The goal is to consume a wide variety of plants day to day to naturally match up incomplete proteins over the course of a few days. This will provide all the necessary building blocks in a timely fashion for the body to work with.

Why is protein important?
Proteins play many important roles to keep us well. Here are a few examples:

– Hunger and fullness regulation
– Maintaining and building muscle mass
– Fluid balance
– Regulating blood sugar
– Helping reduce reflux

They are also the building blocks for creating:

– Immune factors
– Enzymes
– Hormones
– Skin, hair, nails and other connective tissues
– Transports for absorbing and distributing other nutrients

How much protein do I need to eat?
The amount of protein needed to maintain health is different for everyone and even for the same person at different times. There is also a range of protein that is best - not an absolute number. In our meat ‘n potatoes focused society the average American consumes far more protein than is required for health. Yet, inadequate protein intake is risky and can lead to many complications including severe malnutrition (think of the swollen bellies in starving children) or an increased likelihood for catching a virus. You may find many methods for calculating protein needs online or in books but to know your numbers it is best to ask a qualified professional.

Which plant-based foods have the most protein?

- Examples of plant based complete proteins include amaranth, buckwheat, chia seeds, hempseed, quinoa, soybeans, spirulina.
- Examples of high protein Reboot-friendly plants include kale and other dark green leafys, broccoli, celery, corn, and avocado.

How much protein can I expect to eat or drink during my Reboot?
Clinically speaking, it is highly unlikely a healthy person will develop a protein deficiency in the time frame of the posted Reboot programs (5-15 days).

Green juices in particular are rather rich in protein – 10 grams per serving (16-20 glass). To put it in perspective, 1 ounce of meat, fish or poultry, 1 egg, 1 cup milk each have 6-8 grams of protein.

One day of juices could result in anywhere from 40-60+ grams of protein – which is sufficient for many folks over a short period of time and actually 100% adequate for others.

The amount of vegetables eaten during the Reboot helps bump up the amount of protein an individual will consume in a day during their program.We do not recommend protein powders during a Reboot, but it’s a personal preference. Some Rebooters have chosen to mix chia seeds or  Hemp Hearts/Hemp Flakes into their juice. Others have decided they feel best adding in some raw, organic nuts or a vegan/plant-based protein like Spirulina. The Reboot is meant to be deeply personal and I whole-heartedly support everyone’s choices when it comes to creating what works best for your individual lifestyle.  Do what I do or pick & choose elements of what I do, just remember:  do what you can do, not what your can't - find what works for your lifestyle.

Walking and doing light weights can help to preserve muscle mass during a Reboot.


Q: What is the difference between water weight and REAL weight? Am I just losing water weight during the juice fast?
A: Your weight loss will likely be a combination of fat, muscle and some water however staying active and drinking enough juice and water will help to promote more fat loss comparatively.  After your Reboot you can minimize regaining weight by following simple guidelines for easing into a healthy diet, staying active, and drinking plenty of water.

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PLANT-BASED Wholistc Foods TRANSITION:

Here are some ideas for planning your meals after a Juice fast or incorporating plant-based foods into your existing lifestyle.  Start incorporating more plant-based fruits/veggies/whole grains and eliminating SAD foods like fast food, refined/processed/packaged foods, animal products.

Choose as many local, seasonal, organic foods as possible.
  Keep up with drinking plenty of water.
If you were on a juice only Reboot spend your first 5 days transitioning out of this by following a plan similar to my weight loss experience that includes fresh juice 1-2 times per day and vegetable/fruit/nuts only meals and snacks.
  If you were drinking juice and eating vegetable/fruit based meals during your Reboot, start with expanding your soups, smoothies and salads, while also including at least 1-16oz juice once per day.

Add plant-based proteins, like nuts or beans, to your meals and snacks during this first week then reintroduce animal proteins gradually (if you choose- i did for a while but realized I felt better when not eating meat, chicken, fish, dairy, eggs, cheese and have been a staunch vegan ever since).

Begin to add whole grains to your plant-based meals. You may find that you tolerate gluten-free whole grains best at first like quinoa, teff and brown rice.The added proteins and whole grains will give your body nutrients in a variety of forms and help to retrain your digestive system for handling a regular, yet healthy diet.

  Eat smaller amounts more often. This will be essential to re-train your digestive system to process complex combinations of foods. Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being gentle to your body.

  Consider how you cook your food to enhance the digestibility of your meals. Bake, broil, grill, roast and steam your food. Stir-frying is acceptable as well with a small amount of oil. Avoid fried foods or anything with a lot of oil or added fats since these are very hard to digest.

Avoid dairy foods, red meats and sugary foods following your Reboot to help prevent digestive discomfort. If you choose to resume dairy or meats, consume sparingly and in small amounts, like a garnish. As far as whether one should strive to eat 100 percent plant-based instead of something less—say, 95-98 percent—my answer is that I am not aware of reliable scientific evidence showing that such purity is absolutely necessary, at least in most situations.  Aim to get 80 percent of your calories from carbohydrates, 10 percent from fat, and only 10 percent from protein (not the 50% currently consumed in the american diet).

  Plan to include fresh juice and plenty of plant-based foods each and every day for optimal health and wellness. 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. Navigating social events and 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.

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Plant-Based Whole Foods  1**

THE HIGHER FIBER There is a reason why we often hear that we need more fiber in our diet— our body needs fiber! A study in The China Study may give you that extra motivation you need to make a change in your diet. Whereas meat and animal protein consumption has been linked to higher rates of colon cancer, eating an “additional ten grams of dietary fiber a day lowered the long-term risk of colon cancer by 33%,” which can be found in 1 cup of red raspberries, peas, or about any type of bean.* These plant based foods provide more than the necessary amount of fiber needed to fight off this disease, and can add flavor and variety to any dish.

 LOVING LEGUMES Growing up with an animal-based diet, people tend to think of meat, dairy, and eggs as being the best source for protein. But legumes— such as black beans, peas, green beans, kidney beans, pinto beans, white beans, black-eyed peas, peanuts, and lentils— are also a good source of protein (as well as iron and fiber). In fact, according to The China Study, “there is a mountain of compelling research showing that ‘low-quality’ plant protein, which allows for slow but steady synthesis of new proteins, is the healthiest type of protein.”

 COLORFUL ANTIOXIDANTS The vibrant reds, yellow, greens, purples, and oranges of fruits and vegetables are no doubt pleasing to the eyes, but did you know that there is actually a scientific reason why food that is rich in color is also rich in nutrients? The secret is in chemicals called antioxidants, which form a protective shield around the plants’ covers that protects them from potentially dangerous reactions like errant electrons and free radicals that can harm the plant. As detailed in The China Study, these antioxidants are usually colored and vary from the “yellow color of beta-carotene (squash), to the red color of lycopene (tomatoes), to the orange color of the odd-sounding crytoxanthins (oranges).”   

In other words, if we fill up on half a roll of Lifesavers, we won’t have room for a juicy orange. While the orange contains sugar, that sugar is in its native or whole food state— whole foods are better sources of energy because they are packed with lots of other nutrients. The orange is much preferable to the caloric equivalent of the Lifesavers because the orange also offers vitamins, fiber, and water, whereas the candy only offers sugar and some artificial flavors and colors.

1**EXCERPT FROM: Campbell, LeAnne (2013-05-07). The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes (Kindle Locations 523-526). BenBella Books, Inc.. Kindle Edition.

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What is Plant-Based Whole Food?

What is a “whole foods” diet?

october 29, 2013 by Cathy Fisher
 

Whole foods throughout the whole day!

When I first started eating a plant-based diet, I heard the term “whole foods” a lot, and that a whole foods diet is very health-promoting. But I felt a little silly that I didn’t know what “whole foods” meant, exactly.

I soon learned that it didn’t mean I had to eat my food whole, or that I could only eat food from Whole Foods Market; it means eating food that still looks as it did growing in nature, or very close to it. Basically, food that has not been messed with, or only minimally messed with. This is because everything (all the nutrients and fiber) in that whole fruit, vegetable, grain, legume (beans, peas, lentils), nut or seed has already been perfectly arranged: as the saying goes, “Don’t mess with Mother Nature.”

The human body runs most efficiently on food that is in its natural form, or very close to it. When the body sees an oily, salty potato chip comin’ down the chute, it has to work harder to do its job. If we make the body’s job easier, it will make our life easier.

 

When I say “messed with” I am referring to food that has been overly altered during food manufacturing. This is typically done through the processing and refining of food. Sugar, salt, and oil (as well as other chemicals and preservatives) are often added in with whole foods during processing, while other things may be removed, such as all-important fiber and water (which is why we don’t fill up as easily on processed foods and often develop constipation).  There are many reasons manufacturers process food, but mainly it’s to concentrate flavors, thereby making the product more appealing to our taste buds, so we’ll continue buying it, and the manufacturer will continue to make nice profits. Processing and packaging foods can also result in a product that lasts longer on the shelf, and is convenient to eat. But beware, as these foods are typically very high in calories.

 

However, all processing needn’t be avoided: we process whole foods ourselves when we make applesauce from apples, carrot juice from carrots, a green smoothie from fruit and kale, and pancakes using oat flour we ground from rolled oats. These things have been minimally processed. The upside to this is that you made it so you know what’s in it (and not in it), and you know the quality of the whole food (how fresh it is, if it’s organic and GMO-free) and any ingredients that went into it. However, minimally processing our own foods can also result in a calorie-dense final result, such as with pancakes and smoothies.

You can also find minimally processed packaged foods at the store, such as: cooked whole foods (beans, tomatoes, vegetables); frozen fruits and vegetables; and non-dairy milks and condiments (salsa, mustard, vinegar), all of which can be fine whole food choices as long as they do not have any (or very little) salt, sugar, oil, etc. This is an excellent list  of the 10 healthiest packaged foods you can buy.

 

Processed food products that are best to avoid (or go light on) are those that have been overly manipulated and are full of salt, sugar and oil, such as: potato chips and crackers, snack bars and candy, prepared soups and frozen dinners/desserts, most boxed cereals and breads, jarred spaghetti and pizza sauces, and yogurts and other refrigerated prepared foods and condiments. Fast and slow food restaurants also add a lot of salt, sugar and oil to their food.

Unless you’re dealing with a whole fruit, vegetable, grain, legume, nut or seed, check out the ingredient list on the package so you know what you’re putting into your body, and that you’re okay with it given your health goals.


In your quest to eat more whole foods, keep the following in mind:

Sooner is better: As soon as a plant is plucked from its life-source (the soil, the tree branch) it begins to deteriorate. Eating whole fruits and vegetables within a day or so of picking them or buying them will yield the most nutritional benefits. Frozen whole fruits and vegetables can also be a nutritious choice, as they are flash-frozen very soon after picking.

Where to look: Local farmers markets and farm stands are ideal places to find an abundance of nutritious whole foods since the food has usually been picked within 24 hours. Your grocer’s produce section also carries whole foods, although this food will typically not be as fresh as what you’ll find at farmers markets, since the food has often been trucked in from afar. Search online for “farmers markets,” “produce stands,” and “CSAs” (community supported agriculture) to locate the freshest local produce.

Whole on the go: Whole foods travel easily and fill us up. Consider packing a snack bag to take with you when you leave for work or go on a trip. Convenient whole food choices include: bananas, apples, grapes, carrots, fresh green pea pods, and cold cooked potatoes. Dried fruits and nuts are often handy whole food choices for traveling, but they are more calorie-dense. Cooked oatmeal or leftovers, even if cold, also make delicious traveling food.

Viva la variety: Consume a variety of whole foods throughout the day to adequately meet your body’s nutrient needs. I usually start my morning with a bowl of cut-up fruit and/or cooked whole-grains (brown rice, quinoa, etc.) with almond or soy milk. My lunch might include a green salad with a variety of veggies and beans, or a bowl of hearty vegetable soup. Later in the day, I’ll grab a couple pieces of fruit, and for dinner I might have baked potatoes or winter squash topped with raw and/or cooked vegetables, or a hearty chili.

 

For optimum health, whole is the goal!

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Based on the findings of 'The China Study', I recommend selecting whole plant-based foods in their native state rather than trying to obtain specific nutrients from highly processed foods2**. This recommendation is based on three important points:            

1)         Optimal nutrition occurs when we eat food rather than take in nutrient supplements.            

2)         The closer foods are to their native states— prepared with minimal cooking, salting, and processing— the greater the long-term health benefits will be.            

3)         Choose locally and/ or organically grown produce whenever possible.

 The Garden Approach - THE EIGHT CATEGORIES

One of the interpretations of my father’s research was that the consumption of a variety of different parts of whole plants promotes optimal health. Given this, I have broken the plant into seven categories— fruits, grains, leaves, roots, legumes, flowers, and nuts— and given mushrooms a separate category because they can’t be easily categorized as part of a plant. This categorization is to make you aware of the different parts of the plant and to help you think about consuming all parts of the plant. It is not meant to be a strict guideline but merely a framework to use in trying to put together a meal that Nature deems nutritionally ideal.

 We created these categories rather simply. Obviously, roots are the parts of plants that grow below the ground. Leaves include all lettuces, kale, spinach, celery, collards, Swiss chard, cabbage, and so on. Fruits are the parts of plants that contain seeds, such as tomatoes, apples, peppers, cucumbers, pumpkins, and oranges. Grains consist of the seeds themselves: wheat, corn, barley, quinoa, oats, and the like. Legumes are made up of all the different types of beans: soy, pinto, red, black, kidney, and even peanuts. Flowers are broccoli, cauliflower, dandelions, etc. For nuts, I include all tree nuts. Almost every part of the plant is edible, nutritious, and delicious, and has a different nutrient composition. So it’s important to consume a variety of the categories in order to obtain a full complement of nutrients on a given day and across a week or month.

 2**EXCERPT FROM: Campbell, LeAnne (2013-05-07). The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes (Kindle Locations 523-526). BenBella Books, Inc.. Kindle Edition.

 

 

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IF THE WFPB WERE A PILL (1)

Just how healthy is the WFPB diet? Let’s pretend that all its effects could be achieved through a drug. Imagine a big pharmaceutical company holding a press conference to unveil a new pill called Eunutria. They unveil a list of scientifically proven effects of Eunutria that includes the following:

• Prevents 95 percent of all cancers, including those “caused” by environmental toxins

•  Prevents nearly all heart attacks and strokes

•  Reverses even severe heart disease

•  Prevents and reverses Type 2 diabetes so quickly and profoundly that, after three days on this drug, it’s dangerous for users to continue to use insulin

 

What about side effects, you ask? Of course there are side effects. They include:

•   Gets you to your ideal weight in a healthy and sustainable fashion

•   Eliminates most migraines, acne, colds and flu, chronic pain, and intestinal distress

•   Improves energy

• Cures erectile dysfunction (that makes the pill a blockbuster success all by itself!)

Those are just the side effects for individuals taking the pill. There are also environmental effects:

•  Slows and possibly reverses global warming

•  Reduces groundwater contamination

•  Ends the need for deforestation

•  Shuts down factory farms

•  Reduces malnutrition and dislocation among the world’s poorest citizens

 How healthy is the WFPB diet?  

It’s hard to imagine anything healthier— or anything more effective at addressing our biggest health issues. Not only is WFPB the healthiest way of eating that has ever been studied, but it’s far more effective in promoting health and preventing disease than prescription drugs, surgery, vitamin and herbal supplementation, and genetic manipulation.

 

 (1) Campbell, T. Colin (2013-05-07). Whole: Rethinking the Science of Nutrition (pp. 6-9). BenBella Books, Inc., Kindle Edition. 

 

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*All Reboot FAQ credit goes to: rebootwithjoe.com & Nutritionist Stacy Kennedy, MPH, RD, CSO, LDN

 

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