3-Day Juice Reboot

Do you need to simplify your food for a few days or get back on track with
healthy eating? Try this 3-day juice reboot.

A Reboot is a period of time where you commit to drinking and eating fruits and
vegetables in order to regain or sustain your vitality, lose weight, and kickstart
healthy habits that recharge your body and get your diet back in alignment for
optimal wellness. The 3-Day Quick-Start Juice-Only Reboot is a plan that
involves drinking only juice for 3 days.

Why Reboot?

A Reboot is the perfect way to power up your system with fresh, clean, plant-
based energy. When you juice, your system is flooded with an abundance of
vitamins, minerals, and phytonutrients – plant-based compounds that help your
body stay strong, look great, and fight disease.

The 3-Day Quick-start juice-only Reboot will help you:

 Reset your system to crave healthy foods

 Jump-start weight loss
 Boost your immune system
 Promote clear, beautiful skin
 Ease digestion

Who can Reboot?

Rebooting is for almost everyone with a few exceptions. Please don’t attempt a
Reboot if you are pregnant or nursing, under 18, or have a severe medical
condition. Check with your doctor if you are unsure. If you are currently on
medication, ask your doctor before starting this or any diet program.
Facts on Fibre & Juice

Juicing is the process that extracts most of the insoluble fibre out of the fruit and
vegetables while the soluble fibre remains. Let’s break that down for you…

What is Fibre?
Fibre has a very important role to play in the body, it is the indigestible
component of whole grains, nuts, seeds, legumes, fruits and vegetables. When
eating a wholefood diet, it is recommended to consume 25-30 g of fibre daily.

The 2 Main Types of Fibre

There are 2 main types of fibre in fruits and vegetables. These are insoluble and
soluble.

 Insoluble fibre adds bulk to the stool, helps to keep the bowels regular,
fills you up and speeds up the passage of food through the digestive tract.
Insoluble fibre include cellulose, hemicellulose and lignins. This is mostly
removed from the juice although it is still present in smaller amounts.

 Soluble fibre absorbs water like a sponge and provides bulking matter

that acts as a prebiotic to support good bacterial growth and digestive
health. It also regulates blood sugar control, may lower blood cholesterol
and slows the transit of food through the digestive tract and helps fill you
up. Soluble fibres include pectins, gums and mucilage. This is still
present in the juice.

Fibre During a Juice-Only Reboot

While completing a juice fast or a juice-only Reboot, not ingesting the insoluble
fibres for a recommended period of time will not cause any health concerns.
Many people find that they still have normal bowel motions due to the soluble
fibre content of the juice combined with the extra hydration and nutrients. Some
people may experience a slight reduction in their stool motions but this can be
due to the overall reduction in food altogether. An important point to remember
is faecal matter is comprised of 75 per cent water so keep those extra fluids up
during your Reboot.
If constipation is still causing a problem during a Reboot you can refer to
these constipation guidelines. In fact some people find that during a Reboot they
actually have increased motions so here are some diarrhoea guidelines to help
slow down excess motions during a Reboot.

Why Juicing is So Good!

Fresh juices are fruits and vegetables in their most concentrated form, this
concentration of nutrients can be seen with the eye. Colour in fruits and
vegetables does in large part indicate the nutrient profile so when we juice our
fruit and vegetables the colour becomes very dark with strong fruit and
vegetable pigments. If we compare a spinach-based smoothie versus a spinach-
based juice we can clearly see the depth of colour in each differs and a juice has
a much darker richer profile due to the higher nutrient content.
When you remove the insoluble fibre and are left with the fluid part of the fruits
and vegetables, it allows easier assimilation and absorption of the vitamins,
minerals and other important phytonutrients across the digestive tract. Insoluble
fibre slows down the absorption of many micronutrients, so basically juicing is
fast tracking our nutrients.

The body requires very little effort to absorb these nutrients in juice when
insoluble fibre is removed. This can be very beneficial in cases where people are
convalescing, suffering with an illness, fatigued, stressed, suffering with a
digestive disorder or any other condition that may affect their ability to absorb
nutrients and digest their food.

To include an extra 5-10 servings of fruit and vegetables in one large glass
certainly offers enormous health benefits as a higher fruit and vegetable intake
increases well-being and reduction in chronic disease. The gift of juicing is its
ability to remove the indigestible fibre which enables us to ingest a large
quantity of fresh fruit and vegetables which may not be possible when eating
them whole or even as a smoothie. Sitting down to eat 8 kale leaves, 2 apples, 4
celery sticks, 1 cucumber and 1 lemon is certainly not possible for most people.
By having this as a juice we are easily able to enjoy a huge level of nutrients.
Although we do lose some nutrients via the pulp a large percentage still remains
in the juice. If you are wanting to include a little extra fibre during a juice-only
Reboot you can include some chia seeds and/or psyllium husks before bed
in water if desired. This addition is certainly not going to reduce any of the
wonderful health benefits experienced.

What about Constipation?

Q: What can I do about bowel irregularities during my Reboot?

 A: It is not unusual to experience either constipation or diarrhoea during the
Reboot process. Read these tips below to help alleviate symptoms and keep your
digestion on track.

Constipation:
Constipation is defined as difficult, incomplete, or infrequent bowel movements.
Drastic changes to ones eating pattern can cause the rate of digestion to slow
for some people. Common culprits that can trigger constipation during a Reboot
include:

• Lack of hydration
• Rapid increase in fibre intake
• Decreased physical activity
• Underlying tendency toward constipation (including history of irritable
bowel syndrome)

Start with the 3 Ws: water, walking & wheat grass juice. If this doesn’t do
the trick check out these tips:

• Drink 6 ounces of warm prune juice in the morning. You may add lemon
for taste.
• Increase your morning hot herbal tea/lemon water portion to at least 16
ounces – if you already drink this amount bump it up to 20-24.
• Increase your total daily fluids – aim for 96 ounces total per day.
• Add papaya to your juices/fruit dishes (papaya has natural digestive
 enzymes that may help with constipation). Try eating or juicing papaya
first thing in the morning. If constipation is problematic for you, even
during the juicing phase of your Reboot you may try a few slices of whole,
raw papaya on an empty stomach in the morning.
• Try wheat grass juice.
• Bump up the magnesium-rich veggies in your daily routine – juicing and
eating days (i.e. spinach, swiss chard, beet greens, avocado)
• During the eating phase of your Reboot, add high fibre fruits/veggies
like dry figs, stewed prunes with lemon, artichoke, fresh peas, pear,
spinach, winter squash, avocado, carrots, apple.

Try this recipe:

Apple/Prune Sauce

Ingredients
1/3 cup unprocessed bran
1/3 cup applesauce
1/3 cup mashed stewed prunes

Directions
– Blend all ingredients and store in refrigerator.
– Take 1-2 Tablespoons of the mixture before bedtime, followed by 8+ oz.
water.
– Make sure to drink the water or it will not work.
 • 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 2-3 times a day
(these can be short walks).
• Try yoga, tai chi or Qi Gong as a daily practice.

If these measures prove inadequate to address your bowel regularity – please

add a smoothie blend to your day of juicing. It is recommended to have this
blend at lunch. The blend includes whole fruits and vegetables to provide you
with fibre to assist in alleviating constipation.
Calorie Counting

Our 3-Day Reboot is designed to provide approximately 1,200 calories or more a

day but actual calories and yields will vary depending on your juicer. We don’t
focus on counting calories. In fact, drinking more vegetable juice and water, not
less, like your average “diet plan,” will work best for weight loss. If you do a
Reboot, you will probably lose weight. If you don’t want to lose weight, you can
still Reboot for the amazing health benefits. Just aim to drink more juice to
support your metabolism.

Set your Reboot expectations

Think of juicing like any new skill; it takes practice. In the beginning, you may
experience some setbacks. Don’t worry—that’s all part of the process. As you
start this 3-Day Reboot, you are eliminating many of your comfort foods, so you
may experience some emotional release along with some physical symptoms. Be
prepared for a few aches and pains, sniffles, or cranky feelings. To set yourself
up for success, follow the Getting Ready steps below. Similarly, take a few days
afterward to include lots of fruits and veggies in your daily diet.

Getting Ready

The cleaner your diet is going into the Reboot, the faster you will get to the feel-great
phase!

The week before you start your Reboot:

 Reduce processed or “junk” foods, white flours, sugar, desserts, fried food
 Eliminate fast food, processed meats like bacon or deli meats, and alcohol
 Transition off meat • Transition off dairy • Reduce caffeine
 Stay hydrated (at least 64-72 ounces (2-2.5 Litres) a day, or more if you
are overweight or active)
 Get extra sleep
 Eat more salads, beans, legumes, nuts, seeds, and vegetables
 Drink at least one fresh juice daily
 Purchase a juicer (if you don’t already have one)
One day before the Reboot:

Medication: Stop all non-prescription vitamins and supplements during the

Reboot, unless you have been advised to take them by a physician. Don’t take
any self-prescribed, over-the-counter medications.

Juicer: Set up your juicer the night before—get all parts cleaned and ready on
your kitchen counter.

Fluid intake during your Reboot:

On your Reboot, the minimum amount of juice and fluids you’ll be consuming
each day is:

 4–6 glasses of fresh juice (16–20 oz/500–600 ml each)

 8 glasses (8oz/250ml) of additional fluids, consisting of water (hot and
cold), coconut water, tea, and broth.

Your non-juice fluid intake will look something like this:

 1 cup of hot water with lemon/ginger, first thing in the morning (8 oz/250
ml)
 2 glasses of coconut water as a mid-morning snack (8 oz/250 ml each; 16
oz/500 ml in total)
 4 glasses of water, spread throughout the day (8 oz/250 ml each; 32 oz/1
liter in total)
 1 cup of herbal tea in the evening (8 oz/250 ml)

The amount of fluid each person needs on a Reboot varies, so if you have
headaches, are feeling dizzy, or are exercising more than you usually do, drink
more coconut water or juice.
Reboot 1

Each recipe makes about 64 ounces (4 x 16 oz)

Day 1 – Sugar Detox

 4 apples
 3 cucumbers
 1 handful of parsley
 2 handfuls spinach
 1 stalks kale
 1 bunch celery
 1 lemon
 1-inch ginger

 Wake Up: Drink 2 glasses of hot water (add lemon or ginger)

 Breakfast: 16 oz Sugar Detox Juice

 Mid-Morning: Drink 16 oz. unflavoured coconut water

 Lunch: 16 oz Sugar Detox Juice

 Afternoon snack: 16 oz Sugar Detox Juice

 Dinner: 16 oz Sugar Detox Juice

 Dessert: 16 oz Unflavoured coconut water

 Bedtime: Drink herbal tea (with pure stevia for sweetness if desired)
Day 2 – Colon Cleanse

o 5 beets
o 1 bunch celery
o 2 cucumbers
o 1 handful cilantro
o 1-inch ginger
o 2 lemons
o 10 leaves romaine lettuce
o 1 handful spinach
o 15 carrots

 Wake Up: Drink 2 glasses of hot water (add lemon or ginger)

 Breakfast: 16 oz Colon Cleanse Juice

 Mid-Morning: Drink 16 oz. unflavoured coconut water

 Lunch: 16 oz Colon Cleanse Juice

 Afternoon snack: 16 oz Colon Cleanse Juice

 Dinner: 16 oz Colon Cleanse Juice

 Dessert: 16 oz Unflavoured coconut water

 Bedtime: Drink herbal tea (with pure stevia for sweetness if desired)
Day 3 – Kidney Flush

 6 apples
 5 beets
 1 bunch celery
 1 handful spinach
 2 cucumbers
 1 lemon
 2 tomatoes
 15 carrots

 Wake Up: Drink 2 glasses of hot water (add lemon or ginger)

 Breakfast: 16 oz Kidney Flush Juice

 Mid-Morning: Drink 16 oz. unflavoured coconut water

 Lunch: 16 oz Kidney Flush Juice

 Afternoon snack: 16 oz Kidney Flush Juice

 Dinner: 16 oz Kidney Flush Juice

 Dessert: 16 oz Unflavoured coconut water

 Bedtime: Drink herbal tea (with pure stevia for sweetness if desired)

Shopping List

 30 carrots  3 bunches celery

 10 beets  1 pk Spinach
 10 apples  1 bunch Kale
 7 cucumbers  1 head Romaine lettuce
 2 tomatoes  4 Lemons
 2 bunches parsley  Ginger
Reboot 2 - Recipes:

Orange Juices

Carrot Apple Lemon Carrot Apple Ginger Sunrise

4 carrots 3 carrots 4 carrots

2 apples 2 apples 2 oranges

1 lemon Small piece ginger 1 beet

Green Juices

Garden Variety Green Lemonade Joe’s Mean Green

2 apples 6-8 kale leaves 6 kale leaves
2 cucumbers 3 handfuls of spinach 1 cucumber
6-8 kale leaves 1 green apple 2 celery stalks
1 handful of parsley 1 cucumber 1 green apple
2 celery stalks ½ lemon
1 lemon Small piece ginger

Red Juices

Un-Beet-able Sporty Spice Watermelon Crush

1 apple 2 beets ½ watermelon
1 beet 1 carrot 1 lime
3 carrots 3 stalks celery 1 handful basil leaves
Small piece ginger ½ lemon (peeled)
3 cups leafy greens 1 orange (peeled)
1 handful basil leaves
 Purple Juices

Peach (or Pear) Pie Purple Passion Red, White, Blue (&
Delight Green!)
30 purple/black/red grapes
1 sweet potato ¼ watermelon
1 basket blueberries* 2 handfuls blueberries*
2 ripe peaches (pears)
6-8 kale leaves
1 handful mint
1 red apple
1 handful blueberries*
Dash or cinnamon
*black grapes or currants

Daily Schedule

Day 1 Day 2

Upon rising 8 oz lemon/ginger water 8 oz lemon/ginger water

(hot) (hot)

Breakfast Sunrise 1 Carrot-Apple-Ginger 1

Mid-Morning 16 oz/500ml Coconut water 16 oz/500 ml Coconut Water

Lunch Mean Green 1 Green Lemonade 1

Afternoon snack Sunrise 2 Carrot-Apple-Ginger 2

Dinner Mean Green 2 Green Lemonade 2

Dessert Peach (or Pear) Pie Purple Passion

Delight

Bedtime Herbal Tea Herbal Tea

 Day 3

Upon rising 8 oz lemon/ginger water

(hot)

Breakfast Carrot-Apple-Lemon 1

Mid-Morning 16 oz/500ml Coconut water

Lunch Garden Variety 1

Afternoon snack Carrot-Apple-Lemon 2

Dinner Garden Variety 2

Dessert Red, White, Blue & Green

Bedtime Herbal Tea