The Quick Start Reboot

Spend 10 days eating and drinking just fruit and vegetables on your customized journey to
wellness. In this plan, you can juice, blend and eat produce the entire time.
Who this plan might appeal to:

• People ready to try a 10-day Reboot but who aren't ready to give up chewing.
• People who are brand new to a plant-based diet.
• People with a health condition (or medications) whose doctor does not think a juice
fast is suitable for them at the time.

Getting Ready for Your Reboot

One week before your Reboot you will need to start getting ready. Before your Reboot, learn
what you need to do to boost your nutrient intake. Learn More.
During Your Reboot
When you're on your Reboot, you'll need to know how to make fresh juices, what foods are
OK to eat, and you'll need recipes. We've got it here for you.

Vegetables to Enjoy on your Reboot

Fruits to Enjoy on your Reboot

Herbs, Spices and Seasonings to enjoy on your Reboot

Reboot Your Life Recipes

After Your Reboot
Our guidelines will help you gently transition back to more complex foods and help you stay
on the course of eating wisely. Learn more.
Getting Ready For Your Reboot
Written by Stacy Kennedy on 01/01/2011
Tags:Juicing,Learn,Preparation,Reboot,Tips

Before you get juicing, here are Five straightforward steps to prepare.
1. Learn some simple, but important facts about food that will help you make informed eating
decisions. Visit our “Simple Eating Guidelines” and read some more interesting facts below.
National nutrition guidelines recommend that Americans eat five or more servings of fruits and vegetables
a day. Currently only 23% of Americans eat the recommended servings. — Ouch! We can do better than
that and we should — because fruits and vegetables are even more powerful than you think!
Micronutrients include all the vitamins, minerals, and phytonutrients we need to be healthy and feel great.
Micronutrients are found in abundance in all plant-based foods (fruits, vegetables, nuts, seeds, beans,
etc.) For example, there are 170 phytonutrients in just one orange. Not bad, right?
A healthy diet full of micronutrients, coupled with physical activity, not smoking, and maintaining a healthy
weight, reduces risk for:

• cardiovascular disease
• stroke
• diabetes
• certain types of cancers
• mental illness
• metabolic syndrome
• and helps us live longer lives.

When eating fruits and vegetables that our bodies have seen for thousands of years, the digestive/immune
response is milder than the response to eating heavily processed foods (Would your great-great-
grandmother recognize half of what’s on today’s supermarket shelves? Didn’t think so!). Being constantly
challenged by processed foods will wear out the immune system over time, making us more vulnerable to
disease and infection as we age.
So it’s pretty simple: juices and plant-based food are going to make your body really, really happy and
healthy.
2. Invest in a good quality juicer – visit our online shop to purchase one now.
3. Identify an affordable source of local, seasonal produce and make shopping lists.
4. At least one week prior to beginning your Reboot plan, start changing the way you eat.

• Say goodbye to: processed junk foods, white flours, sugar/desserts, fried food, fast food,
processed meats, alcohol and begin to wean yourself off caffeine.
• Say hello to: salads, soups, smoothies with a variety of fruits and vegetables, whole grains, nuts,
seeds, natural nut butters, beans and legumes.
• Transitioning off animal proteins: choose wild-caught fish, organic eggs and gradually
decrease poultry during the week and choose only organic varieties when you eat them. By last
day of the week, your protein should come solely from plant sources such as beans, nuts, and
legumes (for example, black beans, hummus, chick-peas, lentils, edamame).
• Transitioning off dairy: choose only low or non-fat organic dairy with little to no added sugars.
If you choose soy, rice or almond milk, have unflavored/plain to limit the sugar content. Choose
organic cheese, and transition from cow’s milk cheese to goat cheese by the middle of the week.
By the end of the week (day 5) all dairy should be out of your diet to prepare for the Reboot.

5. Preparation the night before your Reboot.

• Stop all NON-PRESCRIPTION vitamins/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.
• Hydrate well (at least 64-72 ounces a day).
• Set up your juicer the night before – get all parts cleaned and ready on your kitchen counter.
• Go to bed early and get a good night’s sleep.

Ready, Set, Reboot!

Foods To Enjoy While Rebooting – Part
1: Vegetables
Written by Claire Georgiou on 04/25/2012
Tags:Reboot,Rebooting,vegetable

Congratulations on making this healthy choice for yourself and welcome to the Reboot program. Here is a
list of foods that we recommend during your program, and recipes that incorporate these healthy, fresh
choices which you can enjoy during a Reboot. Here are some Simple Eating Guidelines to consider when
planning your meals during and after your Reboot.
Foods To Enjoy While Rebooting – Part
2: Fruits
Written by Claire Georgiou on 04/26/2012
Tags:Fruits,Reboot,Rebooting

While on a Reboot, some fruits are best for eating, others are better for juicing and many are great for
both!
Here is a list of fruits that we recommend during your program with recipes that incorporate these healthy,
fresh choices you can enjoy during a Reboot. Here are some Simple Eating Guidelines to consider when
planning your meals during and after your Reboot.
Claire Georgiou
Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist. Claire has completed a Bachelor of
Health Science (Complementary Medicine) and an Advanced Diploma of Naturopathy and a Diploma of
Nutrition. Claire has been working with Dr Sandra Cabot, who is also known as the Liver Cleansing Doctor
for the last 5 years, and also privately consults patients in the Carillon Ave Holistic Medical centre in
Sydney. Claire has also worked overseas in the UK at a Nutrition Centre and practiced at a London Clinic
seeing patients privately. Claire has a special interest in liver dysfunction, digestive health, weight loss,
thyroid & hormone imbalances.
Foods to Enjoy While Rebooting – Part 3:
Herbs, Spices and More!
Written by Claire Georgiou on 04/26/2012
Tags:herbs,Reboot,Rebooting,spices

There are many Reboot-friendly foods beyond the typical fruits and veggies that you might think of. Best
of all, it is this category of “Herbs, Spices and More!” which will help add even more flavor, spice and
texture to your usual Reboot dishes.
Go on, get creative – Leave no spice unturned, no culinary herb unused!
Here are some Simple Eating Guidelines to consider when planning your meals during and after your
Reboot.
After The Reboot – next steps for
transitioning to a healthy, plant-based
diet
Written by Stacy Kennedy on 04/23/2012
Tags:Reboot,Transition

Congratulations on getting close to completing your Reboot! Let’s discuss how you can gently and
gradually transition to digesting more complex foods, while continuing to include fresh juice in your
everyday diet.
First and foremost, avoid fast food, packaged foods, meat, dairy and high-fat foods: after enjoying days of
fresh fruits, vegetables and juice, your body will not be happy if you jump right back into eating these
foods abruptly, and the result will likely be stomach pain, bloating, indigestion, and fatigue.
Here are some recipes for planning your meals for the first, post-Reboot week.
1. Choose as many local, seasonal, organic foods as possible.
2. Keep up with drinking plenty of water.
3. If you were on a juice only Reboot spend your first 5 days transitioning out of this by following a plan
similar to days 1-5 or 11-15 of our Classic Reboot that includes fresh juice 1-2 times per day and
vegetable/fruit only meals and snacks.
4. 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 juice once per day.

• Add plant-based proteins, like nuts or beans, to your meals and snacks during this first week then
reintroduce recommended animal proteins gradually over the following weeks if you choose to do
so.
• 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.
5. Eat smaller amounts more often. This will be essential to retraining 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.
6. 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.
7. Avoid dairy foods, red meats and sugary foods for at least the first 5-7 days 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. And be very picky about the quality, meaning low-fat, lean and organic.
8. 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. Our Reboot community has some amazing groups and forums
to help you stay connected and supported during this important transition. You can also reach out to us in
the Ask the Nutritionist group anytime.

Stacy Kennedy
Stacy is the nutritionist for Reboot Your Life. She is a Senior Clinical Nutritionist at Dana Farber Cancer
Institute/Brigham & Women’s Hospital in Boston, writes for online health and nutrition sites and works in
private practice. Stacy is a certified personal trainer and fitness instructor through the American College of
Sports Medicine. Besides cooking and juicing Stacy loves hiking, yoga and spending time with her family
and friends.