Fat, Sick & Nearly Dead

Everything You 1Need to Know 01 to Get Started.

P 1 Letter From Joe When I finally decided I wanted to do a Reboot and supercharge my body with plant-powered energy, I decided I needed to spend more time in the essential part of town, where it’s real, and foods are made by nature not people. And much to my surprise, that was more fun than the burgers and beers! You’ve seen Fat, Sick & Nearly Dead and now you’re ready to do what Joe did…Reboot! Here’s the ultimate From Fun The new foods I began consuming are what I call sun foods (now my fun foods) guide to get you started and on the road to weight loss and what I ultimately owe my life to. All of Foods to the fruit and vegetables we eat reflect the and greater health! colors of light produced by the sun, which Sun Foods provide us with the purest most natural Let’s break it down: source of goodness and energy to feed G’day, I’m Joe Cross. You might know me our bodies. from the movie, Fat, Sick & Nearly Dead, What is a Reboot? which documented my personal journey to I am living proof that good health is A Reboot Can Help You: regain my health, happiness and wellbeing. truly in your own hands. I’m not per- A Reboot is a period of time when you commit to fect by any means, but I am a much drinking and eating only fruits and vegetables, herbal When I made the film, I literally was fat, happier and healthier person since teas and water in order to lose weight, regain or • Reset your system to crave sick and nearly dead. At my heaviest, I adopting a plant-based diet and sustain your vitality, and kick start healthy habits healthy foods weighed 320 pounds and I was loaded up filling my body with the nutrients it that recharge your body and get your diet back in • Jumpstart weight loss on medication to help manage a debili- essentially needs. My weight is steady, alignment for optimal wellness. • Manage a healthy weight tating autoimmune disease. For years, I I’m off all my prescription drugs and tried all kinds of diets and rules to regain I rarely get sick. • Boost your immune system my health, but nothing worked. I needed • Promote beautiful, clear skin some kind of “circuit breaker” to stop my If you’re looking for your “circuit breaker” unhealthy habits. So, I decided to commit to stop your unhealthy habits, then maybe • Ease digestion to drinking nothing but freshly juiced fruit a Reboot is for you. This guide provides • Increase your energy levels and vegetables for 60 days—something I you with all of the insight, information, tips • Decrease aches and pains in now refer to as a Reboot – Reboots vary in and tricks to get you started and kick start joints and muscles length depending on what works best for your healthy new life. the individual. • Revitalize your mind Juice On! Why Reboot? Before I embarked on my Reboot, I was A Reboot diet is the perfect way to power up your spending too much time in the “fun part of system using plant-based energy to help you lose town”— the part of town that includes white weight, improve your skin, increase your energy levels bread, burgers, pizza, beer and soda. If and clear your mind. When you consume only fruits you spend too much time in the fun part and vegetables, your system is flooded with an of town, guess what? It’s not fun anymore. Joe Cross abundance of vitamins, minerals and phytonutrients that help your body stay strong and fight disease.

P 2 P 3 Why Juice? Getting Started: Drinking fresh juice can help you jumpstart weight loss and adopt healthier Your 6-Step Reboot Action Plan Reboot eating patterns by introducing more fruits and vegetables to your daily diet. When you juice your fruits and veggies, you’re supercharging your body with a plethora If you are new to juicing, this 6-step plan will give you everything you Plans: of nutrients -- you can drink a lot more than you can eat! need to know to get you started—from creating a plan to shopping for produce and deciding what juicer is best suited for you. 3 Day Juicing offers a faster, more efficient way to absorb certain immune-boosting nutrients that are naturally found in fruits and vegetables. While juicing removes Quick Start the insoluble fiber, the soluble fiber remains. It provides a way for your body to Step 1: Commit to a Plan better absorb enzymes that are typically locked away in the fiber matrix of whole 5 Day Jump Into fruits and vegetables. Reboot plans range from 3 to 15 days and are designed to fit a Juicing variety of different lifestyles and goals. Read our plan details and Really? Only Juice? What about Eating? choose the one that is best for you. Many people choose the sup- Yes, Joe only drank juice for 60 days! This length of time is extreme, but Joe was port, accountability and encouragement of a Guided Reboot rather 10 Day in an extreme situation. You do not need to juice for 60 days in order to see the than doing it alone. These are led by our nutritionist-coaches and Reboot Lite improvements or feel the benefits from doing a juice only Reboot. Juicing for a include access to an online forum where you can connect with shorter amount of time, or even eating fruits and vegetables in addition to juicing, fellow Rebooters and access information to help you Reboot 15 Day is also extremely beneficial. Our 10-day plan is a combination of juicing and eating. successfully. Juicing Plus

Is a Reboot for Everyone? Rebooting is for almost everyone, with a few exceptions. Please do not attempt Step 2: Purchase a Juicer a Reboot if you are pregnant or nursing, under 18 or have a severe medical (if you don’t already have one) condition. Check with your doctor if you are unsure, or if you are currently taking any medication. With such a wide variety of juicers on the market today, it can be difficult picking which one is best for you. We’ve created a Juicer Buying Guide to help you make the right decision.

Review the buying guide to learn: What to look for in a juicer The similarities and differences in the types of juicers Quick tips on your selection

P 4 P 5 Step 3: Shop for Produce (and stay within your budget)

Follow these simple steps and be prepared to shop for your Reboot, know what to look for at the market, Bring reusable grocery and enjoy the trip! bags. It’s a great way to carry your purchases and cut down on waste!

1 2 3 4 5 6 Make your Research what’s Know when to Eat a small snack Bring the whole Stay budget friendly. shopping list. in season. buy organic. at home. family.

Go to the store prepared Produce that’s currently in The Environmental Working Never go shopping for Make it a family outing. It’s Looking for veggies that with a detailed list so you season will be easier to find Group provides the best list food when you are hungry. a great opportunity to teach yield a ton of juice? Check know what you need. Not and will likely be the best of what produce to purchase An empty stomach in the your children about healthy out Joe’s Top 5 Liquid Gold only will this make your trip price. Berries in the summer organic over conventional (if grocery store might lead eating. They also make great List below to get the most faster, but it will help you are not only half the price you decide not to purchase to selecting unhealthy shoppers when selecting juice for your dollar. avoid any unhealthy tempta- they are in the winter, but everything organic). See the food choices. new fruits and veggies to try. tions. Download a free 3, 5, they taste better and have list below. 10, or 15-day plan to get a higher amounts of nutrients shopping list. too! Joe’s Liquid p u Gold List: Know when to buy organic: Pineapple The Dirty Dozen: The Clean Fifteen: Cucumber Apples Spinach Asparagus Kiwi Apples Celery Strawberries Avocados Mangos Cherry tomatoes Sweet bell peppers Cabbage Mushrooms Celery Onions Cucumbers Kale / collard greens Cantaloupe Romaine Grapes Summer Squash Sweet Corn Papayas Hot Peppers Eggplant Sweet peas frozen Nectarines (imported) Grapefruit Sweet potatoes Peaches Potatoes

Source: Environmental Working Group, http://www.ewg.org P 6 P 7 Step 4: Juice Like a Pro

When you know how to prep your produce for a juicer, you’ll find that you can Drink up and juice on. At this point, you should have a fresh make a juice in minutes. Check out the A-Z Produce Prep Guide for more tips. juice ready for you to drink! Drink it as soon as possible for maximum amounts of nutrients. Fresh juice will start to lose So, what are the best fruits and veggies for juicing? You’ve already got the Liquid nutritional value overtime. If stored properly, it can last up to Gold List, but what other options are available? The answer is simple: almost all two days max, but remember that there are no preservatives in fresh produce! The un-juice-able list is quite short: no avocados, bananas or fresh juice so it can go bad quickly. If you prefer it cold, pour eggplant. If you want to get crazy and juice an onion, we suggest moderation as over ice. the taste is very overpowering! Other than that, you are free to go pro with any fruits and veggies you like. Now it's time to clean your juicer. Carefully scrub your machine with warm water and soap and place on a drying mat. Check the owner’s manual to see if your juicer is dishwasher friendly for an How to Juice Produce even faster clean. 1 Wash produce thoroughly. Unwashed produce can be contaminat- 2 How to Store a Juice ed with bacteria so this is an important step in the juicing process Make a double batch. Make more than one juice at a time. Drink and one you should adopt when preparing any kind of food; juic- half right away and save the rest for a later snack. This will help ing or eating! ensure you get the most potent juice possible for at least one serving and will also save you time. Line your pulp basket. If your juicer has a pulp basket, line it with a plastic bag for easy clean up. Store in the fridge. Juice will keep for 24 - 48 hours in the fridge (72 hours is maximum time suggested). If you are traveling, bring Cut or tear produce to fit through the juicer. Just before juicing, your juice in a cooler. cut any produce that might be too large to fit through the juicer whole. Once you start cutting vegetables they begin to lose Keep in airtight container. Store your juice in an airtight contain- nutrients so it’s best to cut just before juicing. However, if you er, preferably glass but BPA-free plastic works too. really need to save on time, you may want to add this step to your preparation. Fill container full. Fill juice to the top of your preferred container and seal right away to prevent oxygen from getting in, which can Feed produce through the juicer. If your juicer has more than one deplete the nutrients. speed, don’t forget to downshift from high to low for softer fruits. Most juicers come with a chart in the instruction manual to help Freeze. Freezing is also an option but less desirable than refrig- guide you on the speeds. Usually hard produce like apples and eration. If you do freeze your juice, do it immediately after juicing. beets are on high, and soft produce like spinach or cabbage are Thaw in the refrigerator and drink within 7 - 10 days of freezing. set to low. Leave space in the top of the glass jar so your juice doesn’t explode in the freezer. Re-juice your pulp. Once produce has been passed through the juicer, check to see if your pulp is still damp. If it is, pass it back Bring your juice on the go. When you are bringing your juice through your juicer and you’ll be able to get more juice from the on the go, keep it in a sealed container with an ice pack to leftovers! keep the juice cold.

P 8 P 9 How to Make a Reboot Friendly Juice (that tastes good!) How to Make Your Own Purchase a juice recipe book. The Reboot with Joe 101 Juice Recipes from CREATE YOUR OWN Fruit 3 Add a little something sweet. Joe Cross is the perfect addition to your kitchen. It includes 101 juice reci- A little goes a long way. pes (with pictures!) and indicates which juices are Reboot friendly. When Apple you’re off your Reboot, experiment with all the juices so your taste buds MEAN GREENBlueberries Cantaloupe never get bored. Don’t Always Grapefruit MEAN GREEN Honeydew melon Follow the Kiwifruit Follow the Reboot Golden Rule: 80/20. A Reboot friendly juice means Orange there are 80% vegetables and 20% fruits before the produce is juiced. If Recipe... Peach Pear you rely too heavily on fruits, you’ll miss out on the wealth of micronutrients Pineapple locked away in vegetables. Also, drinking a substantial amount of fruit juice Strawberries can lead to rapid sugar absorption, an energy crash, and a spike in insulin, Watermelon which is an inflammation-promoting hormone we need to metabolize sugar. Leafy Greens Leafy greens make it Get creative. As long as you follow the 80/20 20% mean. Add at least one Reboot Golden Rule, you can have fun experi- Joe’s Mean Green large handful – the FRUIT bigger the better! menting with all different fruits and vegetables. 1 cucumber u Collard greens Try modifying a recipe like Joe’s Mean Green. 4 celery stalks Chard (Silverbeet) 2 apples Dandelion Greens Kale (Tuscan cabbage) Know Your Ingredients. 6 - 8 kale leaves JUICE ON! Mustard greens (Tuscan cabbage) Romaine lettuce 4 Know the benefits of the most common ingredients Spinach 1/2 lemon 80% you will be adding to your juices. Read more. 1 in./2.5 cm. ginger VEGGIES Veggies Choose at least one & LEAFY as your base. These have a high juice yield! Apples contain Cucumbers contain Parsley is high in folic GREENS Beets (Beetroot) antioxidants that potassium and phyto- acid, which can help Cabbage Carrots help protect “good” sterols that help lower lower the risk of of Celery cholesterol levels in blood cholesterol levels. heart disease as well Cucumbers the blood. as promote fresh Parsnips breath. Make it extra mean Sweet potatoes Tomatoes Carrots are the Ginger reduces nausea, with herbs, spices Zucchinis richest plant source pain and inflammation, Pineapple is rich of vitamin A and a and provides heartburn in bromelain, an & zing. Be creative good source of relief. It also aids dig- anti-inflammatory and choose your Herbs Spices & Zing potassium. estion and may help to nutrient that helps Basil boost the body’s thermo- reduce swelling. favorites to add Bell peppers (Capsicum) Celery is high in genesis and metabolism. extra flavor. Cilantro (Coriander) magnesium, which Fennel is important for the Kale (Tuscan cabbage) Spinach contains Ginger breakdown of carbs, is a vegetable power- vitamin C, iron and Jalapeño (Spicy!) Lemon proteins and fats, house with many potent beta-carotene. It was Lime along with muscle nutrients including calcium, good enough for Popeye, so it’s good enough for Mint relaxation and iron and vitamins A, C, Parsley preventing tooth and K. you! decay. Pick your produce. Get creative. Juice on! P 10 P 11 Let’s highlight a few of the most common concerns about Rebooting: Will I get enough protein? It might surprise you to learn that juices contain more protein than you think. One day of Step 5: juices on the Reboot plans can result in anywhere between 40-60 grams of protein. It is highly unlikely a healthy person will develop a protein deficiency in the time frame of the Get Moving posted Reboot programs (3 - 15 days). Learn more about protein and your Reboot. with the Reboot Will I get enough fiber if I’m only juicing? When we just juice, the insoluble fiber is extracted and we are left with the liquid portion Movement of the vegetables and fruits as well as the soluble fiber. So even during the juicing phase Method of your Reboot you will be receiving plenty of fiber. 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 Is there a Reboot plan for a 60 day juice fast like the one Joe did believe that with the right amount and type of exercise, you can take your Reboot to a in the movie? whole new level. ? No. We do not have any plans that provide information or daily support for a Reboot The Reboot Movement Method is based on simple principles that have been developed lasting 60 days. Joe’s 60 day Reboot was conducted under strict medical observation with to assist everyone in our Reboot community to improve their health and well-being. The a customized nutrition plan. We currently offer 3, 5, 10, and 15 day plans. If you choose to good news: it doesn’t take strenuous exercises or high intensity bootcamp-style workouts Reboot for longer, please do so under the supervision of your doctor. to get results. The Reboot Movement Method is made up of low-intensity (walking) and high-intensity (running) cardio programs, and low-intensity and high-intensity strength Should I continue to take my supplements and vitamins on my Reboot? training workouts that use your body weight to build your muscles. We recommend you stop most non-prescription supplements and vitamins during your Even if exercise seems like a foreign concept to you, or you haven’t kicked up your heart Reboot and load up on nutrients from fruits and veggies. If you take vitamin D or B12, rate in years, our Reboot workouts consist of safe and natural forms of exercises that will you may continue those. Learn more about supplements on a Reboot. give you the energy and confidence to achieve your goals. Get moving today: The Reboot Movement Method. What if I’m on prescription medications? Please continue taking your medications as prescribed and ask your doctor if you need Step 6: Stay Inspired & Get Support to make adjustments. Please check with your pharmacist or doctor about any drug-food interactions you need to be aware of. Rebooting can be hard but you don’t need to do it alone. Recruit a friend or family member to join you. Or join our great community of fellow Rebooters who can support you with first-hand experience and advice. For professional support with a nutritionist, sign up for a Guided Reboot. Visit our store! Stay Inspired with our 101 Juice Recipes by Joe Cross (now in our store) and the Reboot with Joe recipe book with 70 of Joe’s favorite Reboot-friendly recipes. These books are Find these items perfect additions to your kitchen and will keep your taste buds satisfied and eager to make the healthiest meals for you and your family. and lots more!

Still have questions? Stop by our FAQs page to get your answers.

P 12 P 13 The six previous steps should have you on the road to Rebooting and juicing, but if you are Rebooting for a certain health condition, follow the chart below to learn more about your condition and juicing. Don’t see your health condition - find out more on our website.

Rebooting For Health Conditions Juicing for Allergies Juicing for Cancer Juicing for Depression Seasonal allergies are an im- Food and nutrition play an im- If you or someone you know mune response to allergens portant role in cancer preven- is struggling with depressive in the environment like pollen, tion, treatment and survivor- symptoms, it can be hard to ragweed, mold, dust and pet ship. Cruciferous veggies like maintain healthy eating hair. Foods that are particular- cabbage, kale and collards, habits, but your diet can really ly helpful include fruits such are particularly helpful thanks make a difference. The Euro- as apples, blueberries, grapes to their cancer-fighting prop- pean Journal of Clinical Nutri- and strawberries and mineral- erties. Read more. tion found that a diet with a rich veggies such as broccoli, high intake of fruits and veg- kale (Tuscan cabbage) and Juicing for Cholesterol etables was associated with chard (silverbeet). Read more. If you are struggling with high less gloomy feelings. cholesterol, consider eating Read more. Juicing for Arthritis and/or drinking more color. Arthritis is the most common Fruits and vegetables contain Juicing for Migraines disability in the United States high levels of antioxidants that & Headaches and includes more than 100 protect the circulating cho- To help your body deal with rheumatic conditions. Juices lesterol from oxidizing which headaches, always stay rich in phytonutrients can helps lower LDL cholesterol. hydrated and include juices help decrease inflammation. Read more. with fluid-rich foods such as Focus on omega-3 rich foods watermelon and cucumber, such as wild salmon, walnuts, Juicing for Diabetes calcium-rich foods such as mint and extra virgin olive oil, If you have diabetes, you will kale (Tuscan cabbage) and try along with juices that contain want to manage your sugar mixing in some spicy peppers, produce high in vitamin C. intake and load up on veg- which have a number of pain- Read more. etables, whole fruits (about relieving properties. two per day) and whole grains Read more. Juicing for such as oats and quinoa. Also Blood Pressure include protein rich foods Juicing for PMS Studies show that reducing and fiber rich foods such as You can reduce foods like sodium intake and maintain- beans, nuts, seeds, and green full-fat dairy, grain-fed meats, ing a healthy weight can help vegetables including broccoli, sugar and refined carbs to reduce blood pressure. Start spinach, brussel sprouts and help relieve symptoms, along by adding more dark leafy kale (Tuscan cabbage). with adding fresher fruit and greens, along with beets, cel- Read more. vegetable juices to your diet. ery, blueberries, cranberries Add fresh ginger to any juice and watermelon to your diet. and sip on raspberry leaf Read more. tea to help relieve menstrual cramps. Read more.