Published in the United States by Greenleaf Book Group Press Austin, Texas www.gbgpress.com Copyright ©2014 Reboot Holdings Pty Ltd All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the copyright holder. Distributed by Greenleaf Book Group LLC For ordering information or special discounts for bulk purchases, please contact Greenleaf Book Group LLC at PO Box 91869, Austin, TX 78709, 512.891.6100. Design and composition by Greenleaf Book Group LLC Cover design by Greenleaf Book Group LLC Cover photo by Richard Lohr Studios Cataloging-in-Publication data Cross, Joe. The Reboot with Joe juice diet : lose weight, get healthy and feel amazing / Joe Cross.—1st ed. p. ; cm. Includes bibliographical references. ISBN: 978-1-62274-035-2 1. Vegetable juices—Health aspects. 2. Fruit juices—Health aspects. 3. Reducing diets. I. Title. RM255 .C76 2014 613.26 2013955147 Part of the Tree Neutral® program, which offsets the number of trees consumed in the production and printing of this book by taking proactive steps, such as planting trees in direct proportion to the number of trees used: www.treeneutral.com Printed in the United States of America on acid-free paper 14 15 16 17 18 19 10 9 8 7 6 5 4 3 2 1 First Edition eBooks created by www.ebookconversion.com This book is dedicated to everyone who has watched the movie, visited the RebootwithJoe.com website, sent me a tweet, posted a message on my wall, sent me an email, or come up to me on the street or at an airport and told me how many days you Rebooted for, or what your favorite juice recipe is, or showed me your “before photo” with that smile on your face due to how many pounds you’ve lost or medications you’ve said goodbye to, or just said thank you—you have no idea how each and every one of you inspires me. I am humbled and deeply grateful. DISCLAIMER The ideas and opinions expressed in this book are intended to be used for informational purposes only. The book is provided with the understanding that the author and publisher are not rendering medical advice of any kind and that the information is not intended to replace medical advice or to be used to diagnose, prescribe, or treat any disease, medical condition, illness, or injury. The author and publisher of this book claim no responsibility to any person for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information within. Before beginning any diet program, including the Reboot with Joe Diet, please consult your physician or health-care professional. No individual results or health effects from the Reboot with Joe Diet can be guaranteed, predicted, or foreseen. The US Food and Drug Administration has not evaluated any of the statements contained in this book. ACKNOWLEDGMENTS Thank you to: The 10 million-plus viewers of Fat, Sick & Nearly Dead, who’ve seen the film and spread the word. The 500,000-plus and counting members of the Reboot community, who have inspired and created a movement. Kari Thorstensen, Susan Ainsworth, Amie Hannon, Shane Hodson, Brenna Ryan, Jamie Schneider, Sophie Carrel, Chris Zilo, Ameet Maturu, Jessica Paz, Erin Flowers, Sarah Mawson, Lisa Merkle, Hayley Schilling, Hana Choi, Sean Frechette, Natalie Steiner, Vernon Caldwell, and Allison Floam—the Reboot Team—who put their hearts and souls into nurturing the Reboot community and supporting the mission of Reboot with Joe. A particular shout-out to Jamin Mendelsohn and Kurt Engfehr, who have continued to work with me since the filming of Fat, Sick & Nearly Dead, and who provide excellent creative input to all the Reboot with Joe endeavors. Stacy Kennedy, senior clinical nutritionist at Brigham and Women’s Hospital/Dana- Farber Cancer Institute. She has provided nutritional guidance and support to me since the filming of Fat, Sick & Nearly Dead. Without her knowledge and work in developing the Reboot plans and program, and her contributions to RebootwithJoe.com, this book would not have been possible. Our Reboot nutritionists Claire Georgiou, Isabelle Smith, Abigail Hueber, Rachel Gargano, and Emma Laskey, who have patiently coached Rebooters, answered questions, given advice on RebootwithJoe.com, and contributed significantly to the content of this book. The Reboot with Joe Medical Advisory Board (in addition to Stacy Kennedy)— Ronald Penny MD, DSc, Carrie Diulus MD, and Adrian J. Rawlinson MD—for keeping the facts straight and for advocating the benefits of Rebooting. Suzanne Boothby for giving this book shape. And to Leigh Haber for helping to put my voice into written words. Robert Mac for pushing me to make Fat, Sick & Nearly Dead in the first place. Sarah Hammond and the team at Hodder & Stoughton and the team at Greenleaf Book Group for their guidance and enthusiasm in bringing this book to market. Juice on! CONTENTS FOREWORD BY JOEL FUHRMAN MD INTRODUCTION CHAPTER 1: A WAY TO LIVE, NOT A WAY TO DIET CHAPTER 2: MOVING TO THE NEXT PHASE CHAPTER 3: GETTING STARTED ON A REBOOT CHAPTER 4: REBOOT STEP BY STEP CHAPTER 5: THE PLANS 3-Day Quick-Start Juice-Only Reboot 5-Day Jump into Juicing Reboot 10-Day Reboot 15-Day Classic Reboot 15-Day 5-5-5 Reboot 30-Day Classic Reboot Transitioning Out CHAPTER 6: THE RECIPES Juices Breakfast Salads Soups Vegetable Dishes Transition Recipes CHAPTER 7: JUICING GUIDE How to make a juice Tips for storing juice Produce Preparation Guide Substitution Guide for Juice Ingredients Produce shopping and storing tips Washing produce CHAPTER 8: REBOOT ESSENTIALS CHAPTER 9: AFTER THE REBOOT CONCLUSION RESOURCES NOTES ABOUT THE AUTHOR FOREWORD Joel Fuhrman MD When I first met Joe Cross several years ago, he was on a mission to improve his health—to lose weight, get off his prescription drug medications, and learn how to integrate healthier foods into his regular diet in a way that would stick. For him the first order of business was to jump-start that process by embarking on what he’d termed a “Reboot”—he would consume only juiced plants for a finite period of time. Since I have long been a proponent of eating a more plant-based diet as a means of living a longer life and avoiding or reversing many of the diseases that are often direct results of our Western, junk food–filled diets, I was very supportive of Joe’s plan. In the mid-1990s I wrote a book called Fasting and Eating for Health, and my subsequent books—from Eat to Live up to my most recent work, The End of Diabetes—all focus on the connection between healthy eating and disease. Over the years, I’ve seen a lot of patients who are desperate to find some way of easing their pain, of becoming more mobile, of extending their lives—of getting healthier—but rarely have I met someone as determined as Joe Cross was, and I was very glad to partner with him in his quest by monitoring his Reboot and offering suggestions on how to begin thinking about making food changes, big and small. I shared with him what I’ve learned about the intersection between disease and diet—as I have with my other patients and with my readers over time—and I watched in admiration as Joe succeeded on his mission and began making his own impact with his first film and book. Since 1935, the occurrence of cancers that can be unquestionably linked to obesity —among them colon, breast, and kidney cancers, as well as cancer of the endometrial lining—have increased year over year. When I wrote the foreword to Joe’s first book, I said that “I believed” this could be traced to junk, processed, and fast foods. But, in reality, there is no room for doubt on this anymore, if there ever was: The foods many Westerners are addicted to are the foods that are the worst for them, and they are linked to many diseases. For example, over the last five years, the connection between consumption of animal protein and an insulin-like growth factor that promotes various forms of cancer (IGF-1) has been confirmed in numerous studies. What does this mean? It’s clear we need to reduce animal protein in our diets and eat much more plant-based food in order to reduce our risk of cancer. I wasn’t at all surprised that Joe’s film Fat, Sick & Nearly Dead struck a chord with such a huge number of people. I know what the fans of the film are going through —they have tired of the “cures” available to them, which are really not cures at all— mainly prescribed medicines that at best keep their symptoms at bay while often doing nothing to treat the origin of their conditions. They have tired of the usual weight-loss diets, on which they might lose weight for a time, but ultimately gain it back. Temporarily losing weight is not a solution; in fact, it can be harmful if the end result is that you quickly regain the weight. These diets also rarely address the lack of adequate micronutrients in the typical Western daily menu—in short, they don’t tackle the problem of nutrition versus calories. The experiment Joe was embarking on was one I’d seen work for many of my patients—if they were willing to try it. Can people retrain their systems to prefer the foods that are naturally healthier for them and leave behind what I call “toxic hunger”—cravings for and addictions to unhealthy foods? I know for a fact that they can. The quality of your diet can be simply evaluated. The first question is “How many micronutrients per calorie does the food you’re eating contain?” Another way of asking this question is “Are you eating foods that give you the powerful vitamins, minerals, and phytochemicals you need to return to optimal health?” Second, “How many macronutrients are you consuming in the form of fats, carbohydrates, and protein? Are you eating the amount you need to power your body without ingesting too many calories?” Third, “Are you avoiding such potentially toxic substances as trans fats and limiting your intake of unhealthy ingredients, such as sodium (salt)?” The Reboot works by quickly flooding your system with the micronutrients it needs, while you add to the potential benefit by refraining from things such as caffeine, alcohol, meat, dairy, and processed foods—things your body has become accustomed to over time, but that make it work overtime to keep going. When you go on a Reboot, you are taking steps to break these addictions. Joe would be the first to tell you that a Reboot is not the ultimate solution to achieving optimal health and minimizing the risk of disease, or reversing it. But it can be an essential first step toward a healthier lifestyle and help to provide the kind of mental clarity and physical energy you need to make better choices. But this is not just about you, or about one individual. What we are engaged in now is a full-out health crisis. There are massive medical costs required to treat all the conditions produced by our poor diet, and it is weighing down our economies. There are even studies to suggest that a large portion of US mortgage defaults may be the result at least in part of medical debt. This is not just one person’s problem. What started as an American health crisis is quickly spreading around the world, as food engineering and cheap, fast food goes global, meaning that our eating habits do too. Meantime, what our governments and medical leaders are mainly offering to “cure” us is increased access to medications to manage our symptoms. But are drugs really the solution to the explosion of obesity, diabetes, heart disease, and cancer we are experiencing? Or are they the cause of these problems—a disease-creating lifestyle and diet—that we should be taking a much harder look at? In my opinion, we should be taking a good hard look at proper nutrition and how to improve the quality of our food supply instead. I will repeat something I’ve been saying for years: 95 percent of deaths from cardiovascular disease, and 80 percent of all cancer deaths, can be prevented simply by establishing and maintaining excellent nutritional habits. This is true. Nobody really has to die of heart or circulatory system-related problems. These are almost always preventable. The disability, suffering, and life years lost as a result of these conditions are almost entirely the products of dietary ignorance. Making a transition to healthy eating can literally reverse the progress of chronic diseases; can prevent heart disease, diabetes, obesity, and strokes; and can dramatically extend lifespan and healthy life expectancy. Nutritional excellence can enable people to stop being dependent on medications and to make dramatic and profound recoveries even from serious illnesses, such as asthma, chronic migraine, lupus, fibromyalgia, and arthritis. This is not a pipe dream—the goal is within sight. I have seen patients just inches from giving up who begin to thrive again by harnessing the innate healing properties of the human body. This can be achieved through excellent nutrition, and an impressive first step toward breaking the addiction to processed foods can be produced by a Reboot. When fed properly, our bodies really can be the miraculous self-healing machines they were designed to be. In many areas, moderation is a good thing, but when it comes to how much of our diets should be made up of processed foods, junk food, and fast foods, I believe that these things should be removed entirely. When I first met Joe Cross, his diet contained a very high percentage of processed and junk foods, and eliminating them from his life involved drastic action. Joe had decided he would kick things off by going on a 60- day juice fast designed to “Reboot” his system, give him a chance to get off the harmful prescription drugs he was taking as quickly as possible, and to reestablish his enjoyment of healthful, natural, real food. Joe and I share a life’s mission: Our goals are to help other people improve their health; to encourage those who desire freedom from diseases caused by poor food choices to rid themselves of their dependence on prescription medications; to enable people to overcome their food addictions and achieve more comfortable, longer, and more pleasurable lives. Joe is living proof of this, and you can be too. —October 2013 INTRODUCTION In 1998 I was living my dream. I thought I was a Master of the Universe. There I was, a thirty-two-year-old guy at the top of my game, making money, on the go 24/7, living and working and playing large. Rather than following my father and brother into medicine, I had finished school at seventeen, skipped college, and headed straight for a career in finance, where I found my calling as a trader on the Sydney Futures Exchange. I stood in “the pit” all day alongside other equally type-A traders, calling out numbers, trying to buy low and sell high, and watching my own net worth rise or fall with every split-second decision. I was the original day trader. The pressure was enormous, but the incredible adrenalin rush was addictive to a young, cocky guy like me—and the pay was astronomical. By the time my friends were graduating from college, I was already making over a half million dollars a year and had the lifestyle to go with it. I approached my playtime the way I tackled my work, with a passion for excess that included drinking, smoking, lavish dinners out, and a lot of parties. Because I played competitive rugby, I fooled myself into thinking I was the same athletic guy I had been in high school. And I kept fooling myself, even after I said goodbye to both the trading floor and rugby at the age of twenty-eight to start my own business; even after this change had me sitting at a desk, staring at a computer terminal during my waking hours and worrying 24/7 about every decision; and even after my waistband went from 36 to 44 inches practically overnight. In hindsight, I reckon the only thing I was exercising was denial! Even though I was starting to buy bigger sizes and leave my shirttails untucked, I didn’t worry too much. After all, I’m a guy, and as long as I’m making money and my friends think I’m funny, everything must be okay. Right? In July of 1998 I was in San Diego, California, on a business trip, comfortably settled into a suite at the Four Seasons hotel. I had just finished a round of golf and I was pretty pleased with myself. I was kicking back, watching a bit of TV, when all of a sudden my hands and feet got super-itchy and covered in welts. I started to scratch them furiously, but no matter how much I scratched, I couldn’t satisfy the itch. Within an hour, the welts had spread across my entire body and I felt like an overinflated balloon: My nose, mouth, and ears were covered. I looked in the mirror and it seemed like the Elephant Man was staring back at me. I started going through scenarios—had I touched a poisonous plant, eaten something that disagreed with me? Nothing came to mind. All I knew was that it wasn’t good. I called the concierge, who summoned a doctor. He dosed me with anti- inflammatories and shot me up with an EpiPen, which brought almost no relief. I finally called my dad in Australia, who urged me to come home right away, so I dashed to the airport and caught the 10 p.m. flight to Sydney. What followed were the worst thirteen hours of my life. I was achy, miserable, and in so much pain that I couldn’t sit or lie still (imagine how much fun it must have been for the person in the seat next to me). When I landed, I headed directly to St. Vincent’s Hospital, where they took blood, biopsied me, administered an assortment of intravenous drugs, tried MRI scans and ultrasounds, and observed me for a week. I finally received a diagnosis—chronic urticaria, an autoimmune disease that leads the body to respond to virtually any pressure or touch with a profound and painful allergic reaction. The doctors hit upon a combination of four pills, and as soon as I took them, the symptoms disappeared. As long as I took them in the morning and the evening, I was all good. Grateful and exhausted, I thought to myself, "Wow, the marvels of modern medicine. How lucky am I to be living in 1998?" But here’s the hitch. If I stopped taking the pills or even cut back . . . WHAM! The welts came back, the pain returned, and the itching recommenced with a vengeance. Up until then I’d been sick once or twice in my life, and always with the kind of illness that a short course of antibiotics could knock out of me. And like lots of people in high-pressure environments (or who liked to stay at the party till the bitter end), I occasionally took a pill for a headache, a hangover, or to help me sleep. I took pills for aches. But I was normal, like anyone else. However, this day-in, day-out regime of powerful drugs, including steroids, was an entirely different matter. I was taking up to 60 mg of prednisone a day, which was very high by normal standards. And even with the drugs, if I did anything “active”—by which I mean walking on the beach or picking up groceries—the symptoms came back. I couldn’t believe it. So after fifteen years of being a Master of the Universe and a legend in my own lunchtime, I came crashing back to earth and boy, was I was mad. But I wasn’t mad at myself for abusing my body and burning the candle at both ends. I wasn’t mad about the poor nutrition, excess, or high stress. No, I was mad at the world. It was a case of “Why me?” It’s hard to believe as I write these words now, but I felt sorry for myself. Why me? Over the next eight years, I saw every expert I could. I saw top MDs and specialists and visited clinics in search of a pill, a cure, or any quick fix. After lots of empty promises and no results, I would feel terribly sorry for myself and seek comfort in more food, more drinks, and more cigarettes. My weight continued to increase, but you’re probably not surprised by that, are you? I moved on to alternative medicine—acupuncture, witch doctors, Chinese herbs, mud baths . . . You name it, I tried it. I spent the money, I read the books, and I searched the Internet, all the time remaining on a diet high in sugar, fat, salt, and caffeine, and consuming nicotine and alcohol. And now, in addition to urticaria, I had high blood pressure and extremely high cholesterol. I know what you’re thinking while you read this—I was an idiot. I agree with you. Truth was, deep down, I kind of knew it was my lifestyle, my diet, my exercise regime, my sleep patterns, my smoking, my drinking that needed to be addressed, but I was too frightened to face that. I wanted there to be another solution. I wasn’t ready to give up my cheeseburgers, my pizza, or my Chinese take-away. I wanted an easy solution and I wanted someone else to come up with it. I was outsourcing my health and paying a pretty high price for it. Fast forward to 2006. It’s the night before my fortieth birthday. As part of the celebration, I went out with about sixteen friends to a Chinese restaurant. During the course of the night I reckon I had about ten beers, easily a bottle of wine, probably half a bottle of vodka, and I smoked a pack of cigarettes, maybe two. I also ate enough Chinese food to feed all of China. Yep, it was a big night and it lasted until 3 a.m. I woke up the next day around 11 a.m. In my birthday suit, I stood in the bathroom and looked in the full-length mirror. I’m not sure what it was—maybe it was the fact that I’d hit the big four-oh—but I had an “Aha moment.” I weighed 320 pounds and had been taking pills night and day for eight years. I was fat, I was sick, and I was nearly dead. I say “nearly dead” because I was a heart attack waiting to happen. My belly was so big that I was getting sick and tired of people asking when the twins were due. As I looked in the mirror, I felt like I was in a time machine. How had I gone from a young athlete to this toxic waste dump of a human being? At that moment, I decided to face my demons. I had to change. I really had to focus on finding a solution to my health. And it occurred to me that as a successful business guy, I was actually in the business of solving problems. What if I treated my health as a business and looked for a solution to put me on track to leading a happier, healthier life? And so began the journey to save myself. It started with a period of consuming only the juice of fresh fruits and vegetables, followed by a period of plant-based eating, which is all documented in this book so you can try it for yourself. I decided to call the process a Reboot, since my goal was to restart the perfectly healthy body I had been born with. You see, I finally figured out that the goal was to get out of my own way. To stop stuffing myself with fake food that came in boxes and bags and was filled with unpronounceable ingredients. I reckoned that Mother Nature knew what she was doing