Theinformationcontainedinthisbookisbasedontheexperienceandresearchoftheauthors.Itisnotintendedasasubstituteforconsultingwithyourphysicianorotherhealthcareprovider.Anyattempttodiagnoseandtreatanillnessshouldbedoneunderthedirectionofahealthcareprofessional.Thepublisherandauthorsarenotresponsibleforanyadverseeffectsorconsequencesresultingfromtheuseofanyofthesuggestions,preparations,orproceduresdiscussedinthisbook.

Copyright©2013byLoriKenyonFarleyandMarraSt.ClairAllrightsreserved.PublishedintheUnitedStatesbyTenSpeedPress,animprintoftheCrownPublishingGroup,adivisionofRandomHouseLLC,aPenguinRandomHouseCompany,NewYork.www.crownpublishing.comwww.tenspeed.com

TenSpeedPressandtheTenSpeedPresscolophonareregisteredtrademarksofRandomHouseLLC

LibraryofCongressCataloging-in-PublicationDataKenyonFarley,Lori,author.Thejuicecleanseresetdiet:7daystotransformyourbodyforincreasedenergy,glowingskin,andaslimmerwaistline/LoriKenyonFarleyandMarraSt.Clair.pagescm1.Fruitjuices—Therapeuticuse.2.Vegetablejuices—Therapeuticuse.3.Detoxification(Health)4.Reducingdiets.5.Reducingexercises.I.St.Clair,Marra,author.II.Title.RM237.K462014613.2—dc23

2013035508

TradePaperbackISBN:978-1-60774-583-9eBookISBN:978-1-60774584-6

DesignbySarahAdelmanCoverphotographbyKatieNewburn

v3.1

CONTENTS

CoverTitlePageCopyright

ACKNOWLEDGMENTS

INTRODUCTION:HOWYOUGOTHERE

oneWHYRESET?

twoGETTINGREADYTOCLEANSE

threeTHEPRECLEANSEPHASE

fourTHEJUICECLEANSE

fiveTHEPOSTCLEANSEPHASE

sixRESETYOURLIFE

sevenSUPERCHARGEDRESETSFORMOMENTOUSOCCASIONS

eightTHERECIPES

ABOUTTHEAUTHORS

ACKNOWLEDGMENTS

Our heartfelt gratitude to our dedicated team of wellness warriors atRitualWellness:Debbie,Donald,Emil,Jeff,Kaela,Lou,Luis,Markie,Sal,Tyler, and countless others.Without you all,wewould not be able todeliver bottles of nutritious freshlypressedorganic juice to our clientseveryday.Toourloyalcustomersandfriendswhobelievedinandsupportedour

visionfromtheveryfirstday.Toourhusbands,RichardFarleyandTomSt.Clair,fortheirpatience

whilewecreatedthisbook,forallowingthemselvestobetestcasesfornewrecipes,andfortheirunyieldingfaithinourabilities.Toourparents and siblings for always encouragingus to followour

passion for wellness and teaching us that you can accomplish yourbiggestdreamsifyouarewillingtoworkhardandyoubelieveyouwillsucceed.To our agent, Steve Troha, for holding our hands and guiding us

skillfully and enjoyably through the process, and to Lindi Stoler forhaving the vision to see this book evenwhile it was only a tiny seedgerminatinginourimaginations.To our brilliant and insightful editor, Julie Bennett, for believing in

ourprojectand,moreimportantly,forhelpingusorganizeourthoughtsintosomethingyouwouldwanttoreadandbeinspiredtofollow.To each person reading this book, for taking the first step toward

prioritizingyourhealth.

INTRODUCTIONHOWYOUGOTHERE

“Thehumananimalisadaptedto,andapparentlycanthriveon,anextraordinaryrangeofdifferentdiets,buttheWesterndiet,howeveryoudefineit,doesnotseemtobeoneofthem.”

—MichaelPollan,InDefenseofFood:AnEater’sManifesto

Who isn’t looking for quick and easy ways to lose weight, lookyounger,havemoreenergy,andgethealthy? Inourconstantquest forimprovement,weeatpremadeprocessed food, countpoints, anddrinkpowderedshakes;wepayforfacials,peels,lasertreatments,andfillers;we shoot caffeinated energy drinks; and we get our fat sucked out,melted down, and sweated away. These quick-fixmethods rarely havelastingresults,butwetrythelatestfadsagainandagainonlytoendupdisappointedwhentheprograms,products,diets,andtreatmentsfailtodeliverontheirpromises.To see results on the outside, you have to focus on improving the

inside. Ifyou’restruggling to lose those last fivepounds,can’t seemtoshake that midafternoon slump, and have started noticing bags underyoureyes,it’stimeforareset.Byresettingyoursystem,youcreatetheright internal environment for what youwant to accomplish, whetherthat’s increasing your energy level, dropping a few pounds, reducingyourcravingsforsugaryfood,creatingglowingskin,orjustplaingettinghealthy.Toget theresultsyouwant,youmust firstclearyourbodyofthetoxinsandaciditythatpreventitfromabsorbingnutrients.People ask us all the time, is cleansing really necessary? Aren’t our

bodies designed to clean themselves through the function of the liver,

kidneys,andmilesofdigestivetract?Theshortanswerisyes.Andwhileit’s true that our bodies are able to fight off infections, removewastefromthedigestivesystem,combatdiseases,andcleanoutthetoxinsweingest,thesedayswesubjectourbodiestoalotofunnaturalingredients,whetherbychoiceorinadvertently,whichmakesitharderthaneverforourbodiestokeepup.

THEWONDERSOFFOODTODAY

Thanks to science and advances in the food industry, there are nowpesticidesthatcankeepwildlifefromeatingourproducebeforewecanpickit.Seedsaregeneticallyengineeredtoproducefruitthatisperfectlyshaped,isresistanttodiseases,andripensjustwhenthegrowerswantittoripen.Inventionslikeargongasallowfarmerstopickproducebeforeithasripened,shipitacrossthecountry,andsprayitsothatitreachesthe perfect color to appear ripe once it hits the supermarket shelves.Thankstotheseshippingpractices,you’renotlimitedtothetypeoffruitgrowninyourpartofthecountryortheworld,buthaveaccesstonearlyeveryvarietyallyearlong.Similarly,cows,chickens,andpigsareraisedfrombirthtoslaughterinamuchshorter timeframethantheywerefiftyyearsago.Livestockarefedengineeredgraintomaturethemmorequickly,andtreatedwithantibiotics to protect against diseases prevalent in their poor livingconditionsandcausedbythehormonestheyareinjectedwith.Chickensandpigsarefedfattydietsandtheirmovementisrestrictedtohelpthemplump faster. Fish are farmed to increase the population of certainbreeds, while exposing them to more antibiotics and pesticides thantheirwildkin.In an effort to accommodate our quickening lifestyle, grains areprocessed to speed up preparation time. Rather than cooking steel-cutoatmealforbreakfast,webuybreakfastcerealmadefromrefinedwhiteflour.Thesefloursaregenerallyderivedfromawholegrain.Duringthemilling process, the kernel is put through a high-heat process thatremovesthegermandbran(whichcontain90percentofthenutritionalcontentof thekernel), leavingonly theendosperm(starch).Toreplace

those nutrients lost in processing, artificial vitamins and minerals aresprayedontothefinishedcerealsorbakedgoods.Here’s the issue.Real foodandmanufactured foodarenot the samethingstoyourbody,eveniftheylookthesametoascientist.Nutrientsand vitamins and minerals can be created in the lab and glued ontoprocessedfood,butourbodiescantellthedifference.Evenifyoustartwith a nice ripe orange, full of antioxidants and vitamin C, once youjuice, heat, and pasteurize it, the nutrients are dead, and the enzymesnecessary to help your body absorb the vitamins have been killed off,too.Butit’llstayfreshonthegrocerystoreshelvesformonthsonend.We eat processed,manufactured foods created in a lab or a factoryrather thanunprocessed foodsgrown in theground.Add to that all oftheenvironmentaltoxinswe’reexposedto—airplanescrossingtheskiesemitting exhaust that contains a variety of air pollutants, farmingmethodsthatpollutetheatmospherewithcarbondioxideatafasterratethan plants can produce oxygen, natural gas extraction methods thatreleasemethaneintotheatmosphere,andmanufacturedwastethatfillsour oceans with chemicals—and it’s easy to see how the overload ismorethanourbodiescankeepupwith!

WEAREWHATWEEAT

Allofthesechangestoourdietsandtheresultsofnewfood-productiontechnologyarecatchingupwithourbodies.Today,obesity isofficiallyanepidemic.Fortyyearsago,wefoughttoendworldhunger,yettodaywe have a greater chance of dying from overnutrition (the healthconsequence of obesity) than malnutrition. According to the WorldHealthOrganization(WHO),worldwideobesityhasnearlydoubledsince1980,and65percentoftheworld’spopulationliveincountrieswherebeing overweight or obese kills more people than being underweightdoes.Ourparentswouldn’tletusleavethedinnertablewithoutcleaningourplates,citingallofthestarvingchildrenaroundtheworld,butifyoucleanyourplatetoday,youconsumetwiceasmuchfoodasyouwouldhavebecauseservingsizeshavegrowntosuchmonstrousproportions.A few decades ago, pregnant mothers worried mainly about the

possibility of their babies being born with low birth weight or Downsyndrome.Today,attention-deficitdisorder,autism,andasthmaarealsoprevalent.Allergiesandsensitivitiestogluten,nuts,eggs,dairy,pollen,and so on are all but commonplace. Children suffer in increasingnumbers from adult diseases like type 2 diabetes, hypertension, anddepression.Medicalresearcherspredictthattoday’schildrenwillbethefirstgenerationtodieatayoungeragethantheirparents.We spend more money in the United States on sickness than on

wellness.Wetreat thesymptomsandtheeffects rather than thecause.Butbychangingwhatyouputintoyourbody,youcantakebackcontrolover your health. Yes, real food may be a bit pricier than itsmanufacturedsubstitutes,butinthelongrun,yourbodywillthankyou.The increasedenergy,wellness,andqualityof lifeyouwillexperience,alongwithadecreaseindoctor’svisits,prescriptiondrugs,anddaysoffeelinglessthanoptimal,makethetrade-offarelativelyeasyone.

HealthStatsfromtheWorldHealthOrganization

• Nearly 1.6 billion adults worldwide are overweight and 400 million are obese.Overweightandobesityaredefinedasabnormalorexcessivefataccumulationthatmayimpairone’shealth.Bodymass index (BMI) is commonlyused to classifyoverweightand obesity in adults. It is defined as a person’sweight divided by the square of hisheight.PeoplewhohaveaBMIgreaterthanorequalto25areconsideredoverweight;aBMIgreaterthanorequalto30isconsideredobese.

• The United Nations reported that in 2000, the number of people suffering fromovernutrition (defined as health-related issues caused by obesity)was over 1 billion;800millionpeoplesufferfrommalnutrition.

•Thenumberofchildrenaffectedbyautismhasincreasedinthepastfortyyearsfrom1in10,000to1in150insomestates.

•Diabetes-relateddeathsareontracktoincreasebymorethan50percentinthenexttenyears.Morethan180millionpeopleworldwidecurrentlyhavetype2diabetes.

•Worldwide,cancer-relateddeathsareprojected to increaseby45percent in thenexttwentyyears.

•HeartdiseaseisthenumberonekillerintheUnitedStates,withcardiovasculardiseases

killing more than 17 million people in 2005. Up to 80 percent of premature heartattacksandstrokesarepreventablewithdietandlifestylechanges.

THEPATHTORITUALWELLNESS

Manyyearsago,wewereinspiredtomakedietarychangesforourselves,whichstartedusonourjourneytofoundingRitualWellness.

Lori’sStoryHavingbeendiagnosedasateenagerwithararesyndromethatpreventsmyability todigestanimalprotein, Idevelopedan interest indietandwellness. Being a vegetarian in upstate New York definitelymademedifferent,andasanathlete,itwasachallengeformetomakesureIwaseating the right foods to sufficiently fuel my workouts and enoughproteintorebuildmuscleteardown.Idevelopedaninterestincooking,experimentingwithfood,andlearningaboutnutritionasawaytotakecontrolovermydietandhealth.Asacareer,however, Ipursuedamore lucrativepath. Igotmy lawdegree,becameamemberofthebar,wenttoworkinfinance,andwasrunningahedgefundbymymidthirties.Forthenextthreeyears,itwaslikeafairytale;themarketwasbooming,andsowasmycareer.Iwassplitting my time between Newport Beach, California, and New YorkCity. I was training for a fitness competition, working out with apersonaltrainerfivedaysaweek,doingPilatestheothertwodays,andworkingninetyhoursaweek.Fouryearslater,everythinghadchanged.Themarket fell out fromunder us and I developed pneumonia. Threeroundsofheavyantibioticsclearedtheinfectionbutleftmeassluggishandlethargicasthewinding-downhedgefund.IknewIneededtomakeachangetoregainmyhealth.Marra,whowasmyPilates instructor at the time, suggested juicing,but I found it to be tedious and time-consuming. Although I lovedcreatingnew recipes, I didn’t enjoy cleaning the juicer! I searched thecountry, trying to find a cleanse that was organic (without fillers or

artificialingredients)andthathadenoughnutrientsandproteintoallowme tocontinuewithmy fitness training. Itdidn’t seemsuchaproductexisted.

Marra’sStoryAs a full-time Pilates instructor in Newport Beach, California, I hadmany clients who were slim and toned, but who did not make theirhealthandnutritionapriority.Loriwasoneofthoseclients.Isawhowtheantibioticsandstressofherjobhadwornherdown,soIsuggestedsheusejuicetohealandrebuildherself,becausethat’swhatworkedformewhenIwasinasimilarstate.While in college, I had been diagnosed with celiac disease. At the

time,itwasmuchlesscommon,andnotwellunderstood.Ilostexcessiveweight, becamemalnourished, lacked energy, and constantly struggledwith bloating and stomach pain. When I discovered I was allergic toglutenandwheat,Iwasthrilledtohavetheanswerstohealmyselfbutconfusedaboutwhattoeat.MyItalianfamilywasevenmoreconfused,since pasta was a staple inmy household. I began to study nutrition,especially books promoting healing through diet. I discovered howjuicingcouldrepairthedamagethatglutenhadcausedtomydigestivesystemandhowIcouldgetbackonthepathtowardoptimalhealthbychangingmydiet.Afteranaccidentleftmewithabackinjury,IbegantakingPilatesasa

method of rehabilitation and strengthening. I obtained my Pilatescertification and, after graduating from college, followed my heart toParistobepartoftheteamthatsetupthefirstPilatesstudiothere.WhenIreturnedtoCalifornia,IbeganmyprivatePilatesandwellness

practice, and met Lori when she became a client. When she told meaboutherdifficultiesfindingagreatjuice-cleanseproductthatshecouldbuy instead ofmake herself, we realized that therewas a hole in themarket.TheideaforRitualWellnessandtheResetCleansewasborn.Overthenextyear,webothobtainedournutritioncertificationsand

began developing formulations that included the best ingredients forcleansinganddetoxingwhile flooding thebodywithorganicnutrients.We tested the recipes on everyone we knew to make sure the juices

tasted amazing and people achieved their desired goals of reducedweight,healthiercravings,andincreasedenergylevels.

OURRESETCLEANSE

Since we founded Ritual Wellness in 2010, we have developed anationwide client base. We ship fresh, cold-pressed, organic juicecleanses daily to executives, stay-at-home moms, students, actors,athletes,andeveryoneinbetween.We’vebeenthrilledbythesuccessespeople have experienced on our juicing programs and we’re honoredthatwegettoshareourpassionforhealthwithsomanypeople.Perhapsmost rewarding, though,are theamazing testimonialswe receive fromourcustomerseveryday.Whatever their reasons forembarkingon theReset Cleanse, our clients have all experienced similar results. Afterthreedaysofdrinkingorganic,rawjuices,theytellustheyfeelreset—whether it’s their attitude toward food or their energy levels,metabolism, tastebuds,cravings,digestivesystem,weight,orbeauty—they feel like they’ve jump-started their overall health. Many of ourcustomersclaimthatit’seasierforthemtomakebetterdietarychoicesfollowingthecleanse;theyfeel likethey’vebeensetonahealthier lifepath. They have a newfound zest for life! And anytime they feelthemselvesslippingbackintotheiroldunhealthyhabits(whichhappensto the best of us), they do anotherReset Cleanse to get right back ontrack.

THEJUICECLEANSERESETDIET

The JuiceCleanseResetDiet is theprogramwedeveloped fromall ofourresearch,experience,andfirst-handobservation.Itprovidesasimpleandeasywaytohelpyouresetyourattitude,energylevel,metabolism,tastebuds,weight,andbeauty.We’lltalkmoreaboutwhatitmeanstoresetalloftheseareasinthenextchapter,butgenerallyspeaking,thisisaboutproducingweightlossandnewlevelsofhealth,youth,andenergy

withoutresortingtoquickfixesorinvasiveprocedures.

CHRISD.,OLYMPICSKIIER•IgenerallydoaResetCleanseeverytimeIcomehomefromamajorcompetition.Itrainhardandpushmybody to extremes, andwhen I am takingabreak from skiing,thebreak fromeating is justasvaluable.Although Inormallyeatverywell,Istillfindthatthemassivequantitiesofnutrientsinthejuicesreallyrejuvenateandreenergizeme.Recently Ihadabad crash inFrancewhile skiing in theWorld

Cup. I injuredmyknee,andhadtohavesurgery torepair itbackhome inColorado.Theprocedurewas a success, but between theanti-inflammatories, painkillers, and anesthesia, I felt terrible andsluggish.Ireallyneededmyenergyhigh,torehabandhealquickly.Iorderedathree-daySeasonalResetCleanse,andwasreallystokedto find the box onmy doorstep two days later. Not only did thejuicesridmeof thesluggish,hazyfeelings,but theyalsorenewedmyenergylevelandmyattitude.Iamtraininghardinthegym,mykneeisgettingstrongereveryday,andIamconfidentIwillbebackonthetoursoonerthanmydoctorpredicted.Thankyou,LoriandMarra,forcreatingsuchanawesomeproduct!

After years of guiding people through our home-delivered ResetCleanse,we have learned a lot aboutwhat support people need,whatworks,andwhatdoesn’t.WedevelopedtheJuiceCleanseResetDiettoprovideabridge foryoutoget fromwhereyouarenowtowhereyouwanttobe:theslimmer,younger-looking,moreenergetic,healthieryou.Many of our celebrity clients have used our juices to prepare for amovie, slim down for a wedding, drop babyweight after the birth oftheir children, or get red-carpet ready. Professional athletes haveenhanced their performance and rebuilt after injury, andmany of ourclientshaveusedourResetCleanseproductstoresettheireatinghabitsafterlettingthemslideonvacation,tojump-startaweight-lossprogram,ortotreatahealthissue.Peoplehave themost significant and lasting resultswhenour three-dayResetCleanseisusedaspartofaseven-dayplan.Westartwithtwodaystoprepareyourbodyandmindforthecleanse,andthengiveyou

twodays toeaseback intoeating solid foodafter thecleanse.Wewilltell you everything you need to know before you start cleansing, andwe’ll even give you a short quiz to help you determine what type ofcleanse is right foryou.(Don’tworry, therearenowronganswersandour JuiceCleanseResetDietworks for everyone,whetheryou’vebeeneating junk food for the last twenty years or you eat completely raw,organic,andvegan.)Andsincewedon’twanttoleaveyouhangingafteryou successfully complete the seven-day program,we give you lots oftipsandadviceformaintainingyournewwayofeatingandliving.Andfinally,sinceweallwanttolookourbestbeforeaspecialoccasion(likeawedding,ahigh school reunion,orevenabigworkmeeting),we’veincluded three bonus resets that we call “supercharged resets”; theseintensive three-day, ten-day, and twenty-one day programswill createdramaticresults.As you embark on this plan, you’ll be amazed at how easy it is tofollow,howsatisfiedyoufeel,andhowmuchenergyyouhave.Youwillalsobesurprisedtoexperienceaneffortlesschangeinyourcravingsandthoughtsaboutfoodandwhatyouputintoyourbody.TheJuiceCleanseReset Diet is highly adaptable to any nutritional style. If you likechicken, you will continue to eat chicken. If you’re a vegetarian, youwon’tneedtointroducemeatintoyourdiet.Youwillsimplylearnhowtoeatinawaythatkeepsyourbodycleanfollowingyourreset.Youwillalsolearnhowtoeasilyworkexerciseintoyourresetandhowtosustainthoseeatingandexercisehabitsforlife.This is agroundbreakingway to returnyourbody tooptimalhealthand fitness without depriving yourself of the nutrients you need ordisrupting your daily routine. Our easy, accessible recipes andpreparations are perfect for you anywhere, anytime. Seven days fromnow, when you reflect on howmuch better you look and feel, you’llrealizethatyourresultsaresustainablefortherestofyourlife.Areyoureadytoreset?Let’sgetstarted!

“Thefoodyoueatcaneitherbethesafestandmostpowerfulformofmedicineortheslowest

formofpoison.”

—AnnWigmore,cofounderofHippocratesHealthInstitute

Weallhaveadifferentreasonforstartingacleanse.What’syours?

Areyoutiredofwakingupeverymorningwithpuffyeyesandswollenhands?Haveyoubeentryingtolosethatstubbornlasttenpounds?Doyoufrequentlyfeelbloatedandgassy?Areyoustrivingtolookyourbestintheoutfityouhavechosenforanupcomingspecialoccasion?Wouldyoulovetoregainthebeautifulskinandhairofyouryouth?Doyoufeelstressed,fatigued,andoverwhelmed?Doyoubingeeatandexperiencemoodswingsyoucan’tcontrol?Doyouwanttolookgreatinabathingsuitonatropicalvacation?Areyoureadytoembarkonahealthierlifestyleandeatingplan?

Whateveryourparticular reason,yourgoal is tobeyourbest self,andtheJuiceCleanseResetDietisthebridgetoyourgoal.Wewillgiveyouaroadmaptoachieveyouridealweight,rejuvenateyourbeauty,regainyourhealth, or revupyour energy level.Wewill helpyou strip awayandovercomealltheobstaclesinyourway.Ifyouhavetriedotherdiets,eatingplans,orprotocolsinthepastwithonly limited success,oronly togoback toyouroldbadhabits,you’renotalone.Keepingofftheweight,andstickingtoyourresolutiontoeathealthier, is more than just a choice. Your body, habits, thoughtprocesses, anddaily choiceshavebeenconditioneda certainwayoverdaysormonthsoryears.Beforeyoucanchange,youneedtoresetthosepatterns.Nomatterhowhardyouworkateatingandexercising right,otherprogramscan’tgetyouwhatyouwantbecausetheydon’tsupplytherealmissinglink.

The Juice Cleanse Reset Diet is a jump start to new habits andrenewedhealth. “Resetting” your system is the single step that createsfewercravings,lastingweightloss,increasedenergy,glowingskin,andahealthybody.

THERESETS

Whileourbodiesaregenerallyveryadeptatremovingtoxins,sometimesall of the toxins in our food, the air we breathe, and the everydayproductsweusetocleanourhouses,washourhair,andmoisturizeourskinaremore thanourbodiescanhandle.Differentcircumstancesandtoxinscanovertaxourdigestivesystemandourcleansingorgans.Maybeyouhaveexperiencedtheaftereffectsofanightoftoomuchdrinking.Itseemsittakestheentirenextdayforyourbodytogetridofthetoxinsandforyoutostartfeeling“normal”again.Ormaybeyouhavebeenoutto a great restaurantwith friends and you overindulged in fried foodsanddessert.Thatnight,youhavetroublesleepingbecauseyourstomachis rumbling and upset. Or you may have taken antibiotics and otherdrugstohelpyourbodyrecoverfromanillness.Asaresult,yourenergyislowandyoufeelsluggishfromresidualchemicals.These are occasional challenges to our bodies—drinking too much,overeating, taking medications—but imagine what happens when weconstantly overload our bodieswith various toxins.We constantly feellessthangreat.Webecomeaccustomedtofeelingsluggishandhavingatummy ache. Waking up with a headache or the sniffles seemscompletely normal. We get used to sleeping poorly and feeling tired.Thesetoxinsneedtobecleanedoutbeforewecansticktoourresolvetobehealthy.Eachcellofyourbody—fromyour internalorgans toyourbones and muscles, skin and hair—needs enzymes, vitamins, andminerals to stayhealthyandyouthful.When thosecellsare filledwithtoxins, theyhavenoroomto take inenzymes,nutrients,andvitamins.Yourcellscannottapthefullpotentialofthoselittlepowerhouses.Oncethetoxinshavebeenflushedfromyourcells,however,yourbodywillbereceptive to all the nutritious goodness contained in the fruits andveggies in your juices or smoothies. And because the juicing and

blendingprocesses breakup the cellwalls of the produce, all of thosenutrientsarefreetofloodstraightintoyourcellslikeliquidsunshine—rejuvenating,healing,nourishing,andresetting.The Juice Cleanse Reset Diet helps your body rid itself of residual

toxinsandhabits,andhelpsresetyourattitude,tastebuds,metabolism,cravings,digestive system,andweight.Toxinoverloadaffectsdifferentpeople in different ways. It may affect your mental state, or it mightmanifestphysicallytothepointofbecomingdetrimentaltoyourhealth.Let’s take a look at the seven resets. Seewhich ones seem to fit yourcurrentsituationmostclosely.

ResetYourAttitudeandYourMindsetWhen embarking on a newway of eating and fueling your body, it isimportant to reset your attitude. Your thought processes, habits, andmindsetwillhaveahugeimpactonyourchancesofsuccess.Ifyouthinkyoucan succeed,yourchancesof success improvedramatically! Ifyoulearn to love foodandwhat itcandotohelpyourbody,youcanstopthose negative relationships with candy and desserts and junk food.Believeandembracethatthenextsevendayswillchangeyourlifeandresetyourhealth.

ResetYourEnergyWhenyoudon’tfeedyourbodyonaregularbasis,orwhenyouconsumea lot of energy drinks or caffeine, or feed it processed, chemicallyengineeredfood,youactuallysapyourbodyofenergy.Yourbodyneedsnutritious food to function properly and sustain you in your busy life.Overthenextsevendays,youwillfeedyourbodywhatitneeds,avoidwhatitdoesnot,andemergeenergized.

ResetYourMetabolismIfyouhavenotbeeneatingfourtosixsmallmealsaday,startingwithahealthy nutrient-dense breakfast, your metabolism may be working

against you. Once you train your body to expect nutrition every fewhours,itwillbecomeaccustomedtoburningfuelratherthanstoringit.Yourbodywillburnmorecaloriesandproducemoreenergy.

ResetYourTasteBudsWhenyou consume a diet high in processed food, your taste buds getconfused.Theybegintopreferthetasteoffried,battered,sugaredfoodtonaturalfood.Becausefoodsthatareprocessedorfullofchemicalsaregenerally void of nutrients, your body keeps cravingmore, because itisn’t beingnourished.Nowonderdiets in thepasthavebeendifficult!Wewillusethenextsevendaystoresetyourtastebudssothatyouwillcravereal,nutritiousfood.

ResetYourDigestiveSystemToomanypeoplelivewithdigestiveissuesanddon’tevenknowthereisaneasycure.Ourbodiesdonotknowwhattodowithprocessedfood.Yourdigestivesystemwasnotdesignedtofilterouttheexcesshormonesand antibiotics thatmay be contained in themeat, poultry, and dairyproductsyouconsume.Youneedfiber,ahealthydigestivesystem,andrealfoodforyourbodytooperateproperly.Onceyouridyourselfofthegunk,resetyoursystem,andgiveyourbodywhatitneeds,youwillbeamazedathowgreatyoufeeleveryday.You’llwishyouhadknownitwasthiseasytofeelgoodsooner.

ResetYourWeightThroughoutthediet,youwillbepleasedtonoticethatyou’redroppingexcesspounds.Asyourbodyreleasestoxins,yourabdomenwillbecomeleanerand lessbloated.Yourhealthiercravingswillhelpyoucontinuetoloseormaintainyourperfectweightafterthecleanse.

ResetYourBeauty

Radiantclearskin,fullhealthyhair,andbrightrestedeyesareallouterindications of beauty and reflections of inner health. When you looktired,yourskinsagsandispuffyandblemished,andyourhairislimporthinning, those are all indications that your body is suffering inside.Exposure to excess toxins, both from our food and from theenvironment, saps our beauty. On this diet, youwill clean your bodyfromtheinsideandlearntoeatbeauty-boostingfood.

ANA M., MARKETING EXECUTIVE • I love drinking my greenlemon juice from Ritual Wellness every morning and my spicylemonade in the afternoons when I feel I need an energy boost.WhenIfirstbeganreceivingweeklydeliveriesofjuiceeachMondaymorning,myhusbanddidn’tgetit.Hedoesn’tlovevegetablesandwasputoffbythecolorofthejuiceitself.We’vebeenmarriedforover ten years, so I know not to push him.He needs to discoversomethingsforhimself,inhisowntime.LastmonthIwentonathree-weektriptoItalywithmymom.Wehadsuchafuntimetogether,seeingthesights,eatingthedeliciousfoodanddesserts,anddrinkingwaytoomuchfabulouswinefromallofthevineyardswetoured.TwodaysbeforeweleftItaly,IsentanemailtoRitualWellnessaskingiftheycouldaddthethree-dayResetCleansetomynormaldeliverythefollowingMonday.Iknewthat,althoughIhadthoroughlyenjoyedmyindulgences,IwantedtogetmyselfimmediatelybackontrackwhenIgothomeanddropthe few pounds I could tell I had gained. And honestly, I wascravingmygreenlemonjuice!ForthethreeweekswhileIhadbeenaway,Ihadnotstoppedmyweeklydeliveries.ItoldmyhusbandhecouldeitherfreezethejuicesformetodrinkwhenIgothome,orhecouldfeelfreetodrinkthemhimself.WhenIgothome,Iwasthrilledtofindonlyahandfulofjuicesinmy freezer, and a husband requesting that I increase our weeklydeliveries to includeagreen lemon juice forhimeachmorning. Iwas even happier to drink nothing but juices for the next threedays,getbacktomynormalroutine,andfitbackintomyfavoritejeans.

NEXTSTEPS

AsyouembarkontheJuiceCleanseResetDiet,youwillstripawayoldhabits, thought patterns, and stored-up toxins to reset your body andyour health. You do not need to stop your busy life or become avegetarianoravegan.Youwill just learn thebestway toeatand livewithin your preferences. You will discover that not every calorie iscreated equal and that nutrient-dense foods can satisfy you like youneverimagined.Youwon’t starveyourself or even feelhungry. In the first fewdays,

youwilleatdeliciousfoodsfrequently,anddrinkyummysmoothiesandjuicesthatyouwilllearntomakeforyourself.Bychangingyourdiettoinclude whole foods that contain natural fiber, beneficial fat, andprotein,youwillnoticethatyouneedlessfoodtofeelsatisfiedandyouwillstaysatisfiedlonger.Thisisn’tacrashdiet.Thisisareset.Inthenextchapter,we’lltellyoueverythingyouneedtoknowtoget

readytocleanse.Ifyou’reanxioustogetstartedandjustwanttojumpinwithbothfeet,youcanskipaheadtothetestonthispagetofindoutwhat sort of cleanseyouneedand thenhead to chapter3 to start theprecleanse phase. However, the information that follows helps youprepare your life, your kitchen, and your mindset for cleansing, andgivesyouthestartyouneedtobesuccessful.Let’sgo!

“Beginwiththeendinmind.”

—StephenR.Covey,authorofThe7HabitsofHighlyEffectivePeople

Imaginethatyouworkinamessyanddisorganizedoffice.Stacksofoldpaperwork,newprojects,bills, folders,books,andmagazinescoverevery surface. The desk drawers are equally stuffed and the filingcabinets are overflowing. When you walk in, it feels cluttered andoverwhelming,youwastealotoftimeeachdayjustlookingfortherightfiles,andyougeteasilydistractedbyallthejunk.Thenoneday,youmakethedecisiontogetorganized.Therewillbenomorepiles!Youwill toucheachpieceofpaperonlyonce.Youwillopen themail, read it, and either toss it in the trash or place it in anappropriate file.Youwillpayyourbills immediately,and then file thepayment stub. You’ll line up all of your books in a bookshelf on onewall, andyou’ll either readyourmagazines rightawayand thenplacetheminastoragefolderorrecyclethem.Youwillframeyourphotosandhangthemneatlyalongthewalls.Soundsgreat,right?Buttodothis,youfirstneedtosortthroughallthosepiles,emptythosedrawers,andcullthroughthefilecabinets.Thedeskandbookshelvesneedtobeclearedofcluttertomakewayfortheorganized items. The process will take some time and attention, andeverythingwillseemevenmoreclutteredat first.Youmaybetemptedtoshoveeverythingbackinthedrawerswhenyoufindoutacolleagueiscomingoverforameeting!But if you resist the urge to give up and really go through thecleansingprocess,youwillhaveamuchbetterchanceofkeepingyouroffice organized going forward.Andyouwill feel somuchbetter. Theenergyyoupreviouslyusedtohuntdownaparticularletterordocumentcannowbespentongettingyourworkdonemoreefficientlysoyoucandomorepleasurableactivitiesoutsideoftheoffice.Thefrustrationyoufeltatbeingdisorganizedwilldisappear.Youwillbesoinspiredbyyournewcleanofficethatitwillbeeasiertokeepitclean.Thesystemsyouput in place to organize yourworkwill allowyou to keep your officeorganized.Sure,everynowandthen,youmightletastackofmailsitfor

adayortwo,butbecauseyouhaveamethodforsortinganddispatchingyourmailquickly,you’reabletogetrightbackontopof it,keepingitneatandorganized.Yourbodyisalittlebit likethatimaginaryoffice.Onceyouletyourgoodhabitsslideandthingsgetmessy,itseemseasierandlesspainfultokeep the status quo. You promise yourself to eat cleaner and exercisemore, but without a foundation in place to keep you organized andaccountable,youslipbackintoyouroldhabits.Inthischapter,we’lltellyouhowtobuildastructure(likehavingaprocessforsortingthemailand filing yourpaperwork) so you cankeepyourbody clean, healthy,andfunctioningefficientlyduringandafteryourcleanse.

PREPPINGFORYOURCLEANSE

Haveyoueverdoneacleansebefore?Howdiditmakeyoufeel?Wereyou able to complete it? If not, what were the reasons you failed?Perhapsyourcravingsgotthebestofyou,oryoufelt light-headedandtired,orperhapsyoufoundyourselfhungry.Maybeyourresolvewasn’tthat strong, or you didn’t see results fast enough on the scale, so youthrewinthetowel.Thischapterwillteachyouhowtoprepareforyourcleanse,makeiteasier, and ensure your success. There are three phases to the JuiceCleanseResetDiet—the precleanse phase, the juice-cleanse phase, andthe postcleanse phase—and all are equally important. Throughout thethreephases,youwillberesettingyourbodyfortherestofyourlife.

BenefitsoftheJuiceCleanseResetDiet

ResetYourAttitudeandYourMindset:Youwillhaveabetterattitude toward foodandnutrition,andbeabletofightoffurgesandcravings.Youwillhaveastrongdesiretocontinueonthispathtoahealthieryoufortherestofyourlife.

Reset Your Energy: You will be surprised at how your energy levels soar and thatafternoonslumpdisappears.

ResetYourMetabolism:Youwillhaveafaster,moreefficientmetabolism,whichwill

helpyouburnmorecaloriesandshedexcessweight.

ResetYourTasteBuds:YouwillcravemoreofwhatMotherNaturehas toofferandcravelessprocessedfood.

ResetYourDigestiveSystem:Yourbodywillbemoreefficientatusingandabsorbingnutrients,vitamins,andenzymesandwillbequickerateliminatingwaste.

ResetYourWeight:Youwillloseafewpounds,andwillcontinuetolosemoreasyoumoveforward.

Reset Your Beauty: You will be thrilled with your glowing skin, clearer eyes, andrejuvenatedbeauty.

SuccessfullyachievingyourdesiredresetsrequiresyoutopreparefortheJuice Cleanse Reset Diet. The following section gives you all of theinformation you need in order to plan for success both during theprogramandforthelonghaul.It’struethatfollowingtheJuiceCleanseResetDietwilltakeacommitmentofyourtimeandenergy.Butit’salsotrue that the results will be worth every ounce of energy that youexpend!Wenot only reviewplanning for success on the program, butalso give you a plan to clean out your cupboards as well as theinformation you need to navigate through the supermarket with easeandconfidence.

PlanforSuccessTheeasiestwaytodramaticallychangeyourdiet is tocompletelyplanout your meals ahead of time and get all the grocery shopping donebeforeyoustart.Ifyouhaveabusyschedule,grabbingfoodonthegoisoneofthemostchallenginghabitstobreak.It’salsoachangethatmakesahugeimpactonyourlong-termsuccess.Get cozywith your calendar andpick a chunkof time that you can

dedicate to shopping andprepping your food for theweek. If you cancarveoutthistimetoplanyourmeals,youwillbeamazedathoweasythe issue of foodbecomes for the rest of yourweek. This approach toshoppingandpreppingnotonlyworkswellfortheJuiceCleanseResetDiet, but it’s also an effectiveway to handlemealtime after the reset,

whileyoumaintainyournewwayofeating.

CleanOutYourCupboardsIt’s time to clear your kitchen of all processed items that disguisethemselves as food and to stock your pantry with only the essentialsneededforyourseven-dayreset.Stayingontrackwillbemucheasierifyougetridofanyfoodsthatcouldbedetrimentaltoyoursuccess.Ifyouhesitatetoditchthesaltychips,sweetcandy,orthatpeanutjarthatyouvisittoomanytimesperday,thoseitemslikelyposethegreatestthreatofderailingyour success.Donotkeepanyof these foods in thehouseduringyourreset! It’s timetoreclaimcontrolandovercomethepowerthatthesefoodshaveoveryou!

Meal-PlanningTips

•Planyourmeals inadvance.Select from the recipes in thisbookor subscribe toourblog at www.ritualwellness.com for more recipe ideas. If you don’t enjoy cooking,choosetworecipestomakeeachweekandmakedoublesoyouhavefourmealsreadytogo.

•Makeafewdishesthatcanbeeatenseveralways.Forexample,theroastedveggiesyoumake fordinneronSundaycanbeadded toa lunch saladonMonday.And leftoversfrom the rotisserie chicken you bought for Tuesday night can be used in all sorts ofdishes, including the Chicken Salad (this page), Butter Lettuce Tacos (this page), orRoastedVeggieandChickenSalad(thispage)recipesfoundinthisbook.

•Ifarecipecallsforyoutoprepareasauce,makeabigbatchandfreezewhatyoudon’tuseinicecubetrays.Nexttimeyoumaketherecipe,defrostenoughforthatmeal.Thisisabigtime-saver!

•Makeabigbatchofsteel-cutoatmealintheslowcookeronSundaynightandhaveitfortheweek.

•Stockuponorganicfrozenfruitandfrozenspinachorkaleforeasysmoothies.

Ifyoutakethetimetoacknowledgethechallengethisfoodcausesforyou, recognize your conscious choice to say no to this food, celebrate

yourdecision,andreflectonhowempoweredyoufeel,youcanreleasethecontrolthatthisfoodhasoveryou.Thenexttimethisfoodisinyourpath (keeping it out of your home doesn’t mean you’ll never see itagain), your odds of passing on it are much better. Perhaps moreimportantly, if you do choose to indulge in it, you’ll be making aconsciouschoicetodosoratherthanrevertingbacktoanoldhabit.

HowtoOvercomeTemptation

•Acknowledgethechallengethisfoodcausesforyou.

•Recognizethatyoucanmakeaconsciouschoicetosaynotothisfood.

•Pauseandcelebrateyourdecisiontoprioritizeyourhealth.

•Reflect onhowempowering thedecision to sayno to temptation is and sitwith thefeeling.

BuyandEatRealFoodThe greatest thing that you can do as you begin this cleanse is todedicate yourself to the idea of eating real food. Yep, you read thatcorrectly:“Eat.Real.Food.”MichaelPollancoinedthisphraseandithasbeenrestatedahundreddifferentways,butthesentimentisthesame.Manymodern-dayhealthissuesarecausedorexacerbatedbytheshift

ineatinghabitsthathastakenusfurtherandfurtherawayfromfoodasitisinitsmostnaturalstate.Choosingtoeatrealfoodensuresthatyoutake in the nutrients your body needs in order to operate properly.Chemicalsandadditives,whichareforeigntoyourbodyandcannotbeutilized, cause weight gain, health challenges, energy depletion, andallergyissues.

AMYJ.,WORKINGMOTHEROFTHREE • I’m a fully recoveredsugaraddict!ThankstotheJuiceCleanseResetDietandfollowingLori andMarra’s guidance to say good-bye tomy trigger foods, Ifinally feel back in charge of what I feed my body. For years, Istruggled with massive sugar cravings, mood swings (my poor

husband), and generally feeling out of control when it came tofood.Icommittedtotheresetprogram,andIcanhonestlysaythatit’s the best decision I ever made for my health. The sugarwithdrawalwasintenseduringthefirstfewdays,sointensethatIamcertainIwouldhavecavedinifIstillhadastashofsweetsinthecupboards.ThankgoodnessIdidn’tbecausetoday,ninemonthspost-reset, I still feel amazing and I amback tomyprepregnancyweight.Bestofall, if Ichoosetohaveabiteofdessert, Icanstopthereinsteadofslippingintothesugar-eatingtailspinthatusedtohappenafterwhatstartedoutas“justabite.”

Today, nearly everything with a label screams something at you:“Low-carb!”“High-protein!”“Vitamin-fortified!”“All-natural!”“Transfatfree!” or “Fat-free!” There was a time when no one, other than foodscientists,thoughtoffoodasthemacronutrientsthatmadeitup.Beforerefined flour started to replacewhole grains, breadwas bread, period.Still, it wasn’t until the 1980s that we began thinking of bread as acarbohydrate instead of an essential part of a sandwich. This shifttoward viewing food as the nutrients rather than food has greatlycontributedtothehugemesscurrentlyliningsupermarketshelves.Overtheyears,breadhasbecomeevenmorecomplicated.(We’llstick

with our example of bread even though there are endless examples ofpure and simple foods that now come filled with chemicals,preservatives,andadditives.)Todayyoucanbuybreadthatislowcarb,high protein, fortified with various vitamins, or even grain free! Theresult?Manypeopleareoverwhelmedbythedecisiontobuysomethingassimpleasbread.

Bread:ThenandNow

Here’s the ingredient listofabasic loafofbreadwhenyourgreat-grandparentsate it:flour•yeast•water•salt

Here’s the ingredient list of one of today’s most popular store-bought breads: flour •yeast•sugar•wheatgluten•wheatbran•soybeanoil•honey•molasses•salt•vinegar•calciumcarbonate•calciumpropionate•sodiumstearoyllactylate•calciumsulfate•mono calcium phosphate • yeast extract • soy lecithin • azodicarbonamide • calcium

dioxide•soyflour•whey

Store-boughtbread isoneof themanyexamplesofaonce-simple foodthat has been manipulated into something that barely resembles foodany longer. Everywhere you look, processed, chemically altered, andengineerednutritionistrickilydisguisedasfood.ThegoodnewsisthatbyfollowingtheJuiceCleanseResetDiet,youwill reset your palate and be better able to identify the differencebetweenrealfoodandartificiallyengineeredproducts.DuringthedaysafteryourResetCleanse,astrawberrywilltastesweetanddelicious,asnatureintended.Astore-bought,prepackagedcookiefilledwithrefinedsweeteners and shelf life–extending additives will taste unnatural andprocessed—becauseitis!

BuyOrganicDuringthecleanse, it’s imperativethatyouuseascloseto100percentorganic ingredientsaspossible.Conventional foods comewithaheavyburdenofpesticides,orhormonesandantibiotics inthecaseofanimalproducts, none of which is conducive to cleansing. While our dreamscenarioisforyoutoconsumeorganicfoodsallofthetime,we’remoreflexible on this after your cleanse phase is complete. It’s nearlyimpossibletodineoutorengageinsocialsituationsandsticktoafullyorganic diet. Eating 100 percent organic is a greater challenge thaneating100percentvegan!Withthisinmind,thetimetomakeorganicfoodapriorityiswhenyou’reeatingathome.There are certain fruits and vegetables that you should alwaysconsume in their organic form. The Environmental Working Group(EWR)putstogetheralisteveryyearcalledthe“DirtyDozen.”TheDirtyDozenisyourguidetothemosttoxicconventionalfruitsandvegetables.Thepotentialtoxicload,asreportedbytheEWR,ishuge,withresiduesfrom up to sixty-four different pesticides containing carcinogens,neurotoxins,hormonedisruptors,developmentalorreproductivetoxins,andtoxinsthatarekillinghoneybees.TheEWRaddedtwomoreitemstothe2012listbutdidn’twanttoabandonthecatchyphraseof“dirtydozen.”Instead,theycreatedanaddendum:“plusgreenbeansandleafy

greens” (think kale and collard greens). EWR warns that these newadditions“containpesticideresidueofspecialconcern”becausetheyarecommonlycontaminatedwithinsecticidesthat“aretoxictothenervoussystem.”

TheDirtyDozen(plusgreenbeansandleafygreens)

•Apples

•Celery

•Bellpeppers

•Peaches

•Nectarines

•Strawberries

•Lettuce

•Grapes

•Blueberries

•Potatoes

•Spinach

•Cucumbers

•GreenBeans

•Leafygreens

EWRalsowarnsagainsteatingconventionalcornintheUnitedStatesbecausecornisoneofthemostgeneticallyengineeredcropsandisnotrequired to be labeled as such. Long story short—in addition to thefamous Dirty Dozen, stay away from toxic greens and geneticallyengineeredcornbychoosingorganic!

WhyWashingIsNotEnoughMany people have been falsely led to believe that washing produce well bringsconventionallygrownproduceuptoparwithorganicallygrownproduce.Wehaveevenheard juice bars claim that their products are pesticide free because they arewashedthoroughly, despite using conventional produce. Unfortunately, this is not the case!Since fruits and vegetables have pores, pesticides can infiltrate produce on a cellularlevelandcannotbefullyremovedthroughwashing.AccordingtotheNationalPesticideInformation Center, “no washing method is 100 percent effective for removing allpesticideresidues.”

Tospotorganicfood,lookfor:

•USDAOrganic:Trustit.Buyit.Ninety-fivepercentormoreoftheingredientsmusthavebeengrownorprocessedwithoutsyntheticfertilizersorpesticides(amongotherstandards).Inthecaseofmeatanddairy,thissealalsoindicatestheproductsaregrowth-hormone

andantibioticfree!•MadewithOrganicIngredients:ThisstatementinconjunctionwiththeUSDAsealmeanstheproductmustcontainaminimumof70percentorganicingredients.Thelabelwillindicatewhichingredientsareorganicandtellyouthepercentageoforganicingredientsused.

Becautiousof:

•Organic(withoutcertification):Someorganiccompanieschoosenottogetcertifiedduetoalackofresources.Ifit’slabeledorganicbutnotcertified,youmustdecidewhetherornotyoutrustthesource.Ininstanceswhenaproductclaimstobeorganicwithnoseal,baseyourpurchasingdecisiononyourownresearch.•Conventional:Ifaproductsaysnothingonewayortheotheronthesubjectoforganic,itisconventional,meaningitisnotorganicinanyway.•AllNatural:TheFDAhasnotdevelopedadefinitionfortheterm

natural.Unlessotherwisestated,considersomethingthatclaimstobe“natural”tobeinthesamearenaasconventional.Evenitemswithhigh-fructosecornsyrup(HFCS)asthefirstingredientcanclaim“allnatural”onthelabelbecausetheHFCSisaderivativeofcorn.•OrganicWhenPossible:Youmayseethisinaretailestablishment/restaurant.Organicisnearlyalwayspossible,butit’salmostalwaysmoreexpensive.Asktheshoporrestaurantownerwhattheirstandardsarefordetermining“whenpossible”becausethetruthisthatit’snearlyalwayspossible,ataprice.•Local:Localhasnorelevancetothetermorganic.Apesticideisapesticide,evenifitcomesfromyourownbackyard.•Wild-crafted:Thisisanewbuzzwordinthefoodandsupplementarena.Wild-craftedisthepracticeofharvestingplantsfromtheirnaturalor“wild”habitat,forfoodormedicinalpurposes.However,thetermwild-craftedhasnorealsignificanceastowhetheritisorganicornot.Foodsuppliersarestretchingthetermtomeanpickedfromtheplantwhileleavingtheplantintact,evenifthe“habitat”isapesticide-riddenfarm.

Andwhenitcomestoproduce:

•Fruitsandvegetables:Fruitsandvegetablesarenaked—thebestwaytoeatyourfood.Thismeansnopackaging. Italsomeansnoplacefor that beautiful USDA organic seal. For your fruits and veggies,learn the following number codes, which usually appear on asticker.

Five-digit PLU (price look-up) starting with 9: Organic. Yes,buyit.

Five-digit PLU starting with 8: Geneticallymodified (see thispage).Donotbuyit.

Four-digit PLU: Conventionally grown with the use ofpesticides. If there is not a frozen, organic variety available,conventionalproduceisstillbetterthanprocessedfoods.

VotewithYourDollars

Rememberthatyoutrulydovotewithyourdollars.Everytimeyouchooseorganicoverthe conventional alternative, your voice is heard loud and clear by the supermarkets,food distributors, and farmers. You hold the power tomake a difference in our foodsystem.

Ifyou’recommittedtodoingyourreset, it’simportantforyoutouseorganicproduce.You’re putting forth a huge effort to do something good for your health and if youchooseconventional,youmaybeunleashinga toxicburdenonyourcells throughtheformofconcentratedpesticidesinthefruitsandveggies.

Whilecalorieforcalorieconventionalandorganicmaybethesame,inadditiontothebenefitofavoidingtoxicpesticides,organicproducehasbeenreportedtodelivermoreantioxidants than its conventional counterparts.A 2011 article byGeneE. Lester andRobertA.Saftner,publishedintheJournalofAgriculturalandFoodChemistry,referencestwo separate studies that demonstrated organic vegetables to have between 15 to 25percenthigherlevelsofsomeantioxidantsthantheirconventionalcounterparts.

Thinkofantioxidantsasnature’sequivalenttothehumanimmunesystem.Youprobablyknow that taking antibiotics repeatedly weakens your own defenses in the form ofantioxidants.Ratherthanincreasingyour immunesystembybuildingantibodies,yourbody gets used to relying on external antibiotics. In a similar way, when crops arecontinuously floodedwithpesticides tokeepbugsaway, theplantshaveno reason tobuild up their own defenses. These defenses are beneficial to humans, andwhen theplantslackdefense-relatedcompounds,theproduceislessnutritious.Choosingorganichelpsyoulimityourtoxicloadandincreasesyournutrientconsumption.

If organic produce is unavailable or is outside of your budget,we highly recommendbuying frozen organic produce. This is a great option and is definitely ourrecommendationoverconventionalproduce.

ChooseHealthyDairy,Meats,andSeafoodBecausewe’renaturalhealthenthusiastswithanaffinityforgreenjuices,peopleexpectustopromoteaveganlifestyle.Wedon’t.Evencrazier,webelieve it’s okay to eatmeat, even redmeat.Mindblowing,weknow.

Before you get too excited and go on a burger-eating escapade, let usexplain a bit further. While we don’t think that being an omnivoreautomaticallymeansyou’redoomedtoobesityanddisease,wedothinkthatyoushouldconsumeanimalproductsresponsiblyandsparingly.With this in mind, your consumption of animal protein should be

limitedto10to15percentofyourdiet.Thisquantityallowsyoutoreapthe nutritional benefits of animal protein, like amino acids and Bvitamins,withoutderailingyourdietplan.We strongly urge you to choose organicmeat, poultry, anddairy. It

canbechallengingtofindrestaurantsthatserveorganicoptions.Ratherthan vowing to never eat out again, a great solution is to order avegetarian option or to selectwild-caught fish. The pesticides on yourveggies or salads are not ideal either, but they are the better optionwhencomparedtohormone-andantibiotic-filledmeatanddairy.Wheneatingathome,youhavemorecontroloverwhatyoueatand

how it’s prepared. In choosingmeat for at-homemeals, select organicandcookatlowtemperatures.Cookingatlowtemperaturesprotectsyouagainst cancer-causing heterocyclic amines (HCAs) and polycyclicaromatic hydrocarbons (PAHs). These chemicals form when musclemeat, including beef, pork, fish, and poultry, are cooked using high-temperature methods, such as pan frying or grilling directly over anopenflame.Ifyoulikeyourmeatcharred,weurgeyoutoconsiderthehealth detriments of these toxins and try some of the slow-cookingrecipesinthisbook.Hormonefree,grassfed,natural—thelistislongandthemessageson

labels can easily cause confusion. Choosing the healthiest optionsrequires you to be able to decipher themany different labels and keyphrasescommonlyfoundondairy,beef,poultry,andeggs.Tohelpyoumakesmartdecisions,wehavebrokendownmanyofthetermsusedonthese products. Understanding the differences among these labels willhelp you navigate your way through the supermarket aisle withconfidence.

Lookfor:

•USDAOrganic(dairy,eggs,meat,poultry):Cattlehaveneverbeen

treatedwithantibiotics.FeedisorganicandGMOfree.Chickensareonlygivenantibioticsinthecaseofinfection.Incontrast,conventionallyraisedchicksareadministeredantibioticsona

routinebasis.•AGA-CertifiedGrassFed(beef,dairy,lamb):TakestheUSDAstandardstoahigherlevel.MeanstheanimalwasbornandraisedintheUnitedStates,fed100percentgrass,andwasnevergivenantibioticsorhormones.Acomprehensivereviewofoverthreedecadesofresearchwaswrittenin2010byCaliforniaStateUniversity,Chico,andwaspublishedinNutritionJournal,verifyingthatgrass-fedbeefhaslowerlevelsofcholesterolandunhealthyfats,aswellashigherlevelsofvitaminsAandEandomega-3fatty

acids.•100%GrassFed,USDAProcessVerified(beef,dairy,lamb):Animalswerefed100percentgrassandforage.Doesnotexcludeuseof

antibiotics.•AnimalWelfareApproved(dairy,eggs,meat,poultry):Thehighestanimalwelfarestandardsofanythird-partyauditingprogram.Antibioticsareallowedtotreatsickanimalsonly.Slaughterandmilkingareonlyallowedafterantibioticsareoutoftheanimal’s

system.•WildCaught(fish):Farmedfisharetypicallyfedantibiotics.Wild-caughtfisharenot.Thereisnosuchthingasorganicfish.Ifyouseeaclaimfororganicfish,it’sbogus.

AvoidHormonesandAntibioticsinYourFood

Although the FDA regulates the amount of antibiotics and hormones contained inconventionaldairyproducts,wewonder:shouldanyamountbeallowed?Recombinantbovinegrowthhormone(rBGH)isageneticallyengineeredformofthenaturalgrowth

hormoneproducedbycows.Injectingcowswiththisartificialhormoneexpeditestheirgrowthrateandbooststheirmilkproductionby10percent,butitalsogreatlyincreasestheirincidenceofmastitis.Mastitisisaninfectionthatmustbetreatedwithantibiotics.Youcanseehowthispracticecanquicklybecomeaself-perpetuatingcycleofinjectinghormonesandantibiotics.

Products labeled as rBGH free are often labeled as antibiotic free as well, sinceantibioticsarelesslikelytobeneededwhenthecowsarenotinjectedwithhormones.DuetotheclearassociationbetweenrBGHandhumanantibioticresistance,aswellasan increased risk of breast cancer, colon cancer, and prostate cancer in humans, theadditivehasbeenbannedinCanada,Japan,NewZealand,Australia,andtheEuropeanUnion.Yet,wearestillusingrBGHintheUnitedStates.Werecommendyoustayawayfromthishormonecompletely.

Becautiousof:

•Natural:Termisnotregulatedandhaslittlemeaning.Inreferencetomeat, “natural” can be claimed if there is no food coloring. GMOfeed,antibiotics,andhormonesareallowed.• Antibiotic Free/No Antibiotic Residues: Since the USDA does notregulatethisterm,itdoesnotholdmuchmeaning.• rBGH Free (dairy): Indicates that the cows have not been treatedwith recombinant bovine growth hormone. rBGH is used inconventionalcattleraisingtomassivelyincreasemilkproductionbythe cow. Mastitis (inflammation of the udders, often caused byinfection) has been linked to rBGH treatment. Conventional cowsgiven rBGH are pumped full of antibiotics. This seal does not sayanything about placing limitations on the use of antibiotics, buttheremaybeasmallerneedforantibioticsinrBGH-freecows.• FreeRange, FreeRoaming, orCageFree (poultry, eggs):Typically,thechickensareuncagedinsidebarnsorwarehousesandhavesomedegree of outdoor access, but there are no requirements for theamount, duration, or quality of outdoor access. No restrictionsregarding what the birds can be fed or regarding the use ofantibioticsandhormones.Lookfor freerange incombinationwiththeUSDAsealforyourbestoption.

Many health foodmarkets sell free-range, USDA organic, 100 percentgrass-fed beef. Today websites like www.eatwild.com allow you tosearch for responsibledairy and cattle farms inyour area, providingagreatoptiontopurchasemeatanddairyproductsthatsatisfyallofyourrequirementswithoutbreaking thebank.Manyof the small farms thatofferonlinepurchasingandhomedeliverygivediscounts ifyoubuyinbulk.Considergettingtogetherwithafewfriendsorneighborstoinvestinthebestqualityatthebestprice.Seafoodisnoexceptiontotherulethatknowledgeisthefirsttenetofa healthy eating plan. Youmust be an educated consumer in order toselect your seafood.While seafood can be very healthy, it also can becontaminatedwithmercury and other toxins. Additionally, overfishingof certain types of fish has a detrimental environmental impact. Still,therearemanyveryhealthyseafoodoptionsthatareperfectlysafeandbeneficialtoincludeinyourdiet.SeafoodWatchisagreatresourcewhereyoucanfindoutaboutsafe,healthy, and sustainable seafood options. Visit the website www.montereybayaquarium.org/cr/seafoodwatch.aspxandviewtheirseafoodrecommendations.Foryourconvenience,theyofferapocketguideandadownloadableapplication.Avoid(duetohightoxinlevels):

•MostU.S.andCanadianfarmedfishofalltypes.Farmedshellfishistheexceptionandisoftensafetoeat.

Limit(duetohighmercurylevels):

•Swordfish•Tuna(freshandcanned)•Marlin•Orangeroughy

Enjoy:

•Wildsalmon•Stripedbass•Alaskanhalibut

•Alaskanhalibut•Anchovies•Crab

StayAwayfromGeneticallyModifiedFoodsDoyoueatconventionalmeal replacementbarsorcereal, fast food,orany nonorganic processed foods? If so, chances are high that youconsume genetically modified organisms (GMOs). The World HealthOrganizationdefinesGMOsas“organismsinwhichthegeneticmaterial(DNA)hasbeenalteredinawaythatdoesnotoccurnaturally.”AccordingtotheInstituteforResponsibleTechnology,therearemanyreasonstobeconcernedaboutgeneticallyengineeredfoods,includingalackofproofabouttheirlong-termeffectsonhumans,theirpotentialtodisrupt natural growing cycles, and the allergen risks.GMOs representone more way that big companies create foods that are further awayfromtheirnaturalforms.

AWordonRaw

Ifyou’readairyeater,seekoutrawmilkandcheeseinyourlocalmarkets.Mostmilkisheatpasteurized,whichreducesthenutritionalqualityanddecreasesyourbody’sabilitytodigest itwell.Studiesdoneby theDepartmentofFoodHygieneandTechnology inCórdoba, Spain, are among many that have shown that milk has a decrease inmanganese, copper, and iron after heat treatment. The FDA has acknowledged thatpasteurizationdestroysasubstantialportionofthevitaminCinmilk,andsterilizationisalso known to significantly impair the bioactivity of vitamin B6 contained in milk.Heatingjuicedamagestheenzymesinit,makingitharderforyourbodytoabsorbthenutrients.Thesamegoesformilk.Theheatingofmilkduringpasteurizationdamagesitsinherent lactase (the naturally occurring enzyme needed to break down lactose).Consuming lactose without the presence of lactase causes digestive grief for manypeople. TheWeston A. Price Foundation conducted an informal survey ofmore thansevenhundred familiesanddetermined thatmore than80percentof thosediagnosedwithlactoseintolerancenolongersufferfromsymptomsafterswitchingtorawmilk.

It is illegal to sell raw milk in many states. In states where the sale of raw milk isprohibited,youmaybeabletopurchaserawmilkdirectlyfromalocalfarmthrougha

cowshareprogram.Participatinginacowshareprogramtypicallyrequiresanupfrontpayment of around$75.This payment covers the costs for the farmer to board, feed,carefor,andmilkthecow.Inexchange,youreceiveweeklydeliveriesofrawmilk.Youcanfindalistofparticipatingfarmsonlineatwww.eatwild.com.

Whileitisevidentthatrawmilkofferssubstantialnutritionalbenefits,itisimportanttorealizethatrawmilkhasnotbeentreatedtokillpotentialpathogens.Foryoursafety,ifyouarepregnant,nursing,orhaveaweakenedimmunesystem,youshouldconsultyourdoctorbeforeconsumingrawdairyproducts.

A shocking 70 percent of processed foods sold in the United Statestoday contain genetically modified organisms. Breakfast cereals; mealreplacement, protein, or snack bars; and salad dressings are allcommonlyconsumedfoodsthatfrequentlycontainGMOs.Conventional(nonorganic)corn,sugar,soyprotein,cornstarch,andvegetableoilusedinU.S.productsalmostalwayscomefromgeneticallymodifiedcrops.Foods containing GMOs first hit supermarket shelves in the early1990s.Duetolackoftestingandlong-termstudyofhumanhealthandenvironmentaleffects,sixty-onecountriescurrentlymandatethelabelingof GMOs and dozens more have banned the import, sale, use, andplanting of GMOs. Unfortunately, the United States currently has noregulations around the labeling of GMOs in food. Recently, a largeconsumermovementhasdemandedlabelingGMfoodswithintheUnitedStates. Thankfully, responsible businesses and consumer advocates areworking to get GMOs in foods labeled. Whole Foods is leading thecharge toward total food transparency in the United States, requiringthatallGMfoodsintheirstoresbelabeledby2018.

•UntiltheFDAmandateslabelingofGMOs,lookfortheNon-GMO

Projectseal.Learnmoreatwww.nongmoproject.org.

LimitYourConsumptionofSoyAlthough soy food sales increased from $1 billion to more than $5.2billionbetween1996and2011, soyhasnow fallen fromgrace.A fewshortyearsago,wewere told toconsumesoy topreventcancer,heart

disease, and osteoporosis, and to fight inflammation. However, todayresearchpoints to soy as a cause of estrogen-sensitive cancers, thyroiddisease,andmineraldeficiency.Whathappened?Let’sstartwiththethoughtthatnotallsoyiscreated

equally.Asthedemandforsoyincreasedandbigfoodcompaniesbeganusing it in all sorts of products, it became a highly processed crop. Astaggering 90 percent of soy in theUnited States has been geneticallymodified! Just as corn is widely used in the food industry because ityields themost inexpensive formofcarbohydrate, soy isabused in themodernfoodindustrybecauseitprovidesthemostinexpensiveformoffatandprotein.

Whenitcomestoconsumingsoy:

•Avoidoverconsumptionofhiddensoybyremovingprocessedfoodfromyourdiet.

•ChooseUSDAorganictoavoidgeneticallyalteredsoy.•Eatsoyinmoderation.•Edamameandsoybeansaretheleastprocessedformsofsoyandarehighlybeneficial.

•Fermentedsoyproducts,likemisoandtempeh,aregreatchoicesbecausethefermentationprocessneutralizesphyticacids,whichmayinterferewiththeabsorptionofminerals.

•Tofuandsoymilkaregoodoptionsaswell,buttheytypicallyundergomoreprocessingthanedamameandtempehdo.

LetQualityBeYourGuideRegistereddieticianAshleyKoff,whohasgivenherstampofapprovaltoour home-delivered Reset Cleanse, coined the term qualitarian andwethink it’s brilliant. According to Ashley, qualitarian means, first andforemost,“thatyouchoosetobethegatekeeperforwhatgoesintoyourbody.Thatyoudon’tfeeldeprivedbutratherempoweredwhenyouturndownaveggieburgerwithgeneticallyengineeredingredientsorhexane

and enjoy one made from organic quinoa and mushrooms or a wildsalmonburgeroragrass-fedburger.Italsomeanssayingnotoaready-to-eatsaladofchemicallysprayedlettucesinfavorofcookingyourownorganic broccoli. And itmeans taking pride in being smarter than thefrontofapackageoracommercial.”Thefoundationofallsoundeatingphilosophiesisbuiltoneatinghigh-qualitypurefood.Whether you’re a vegan, vegetarian, pescetarian, or omnivore has

littletodowithwhetheryou’reeatingalow-nutrient,high-crapdiet.Asavegan,youcould include lotsofgeneticallyengineeredcornandsoyproducts. As a vegetarian, you could overdose on the rBST in thecreamer you dump in your morning coffee, in your grilled cheese atlunch,andagainonyourpost-dinnerpintoficecream.Asapescetarian,you could fill your plate with toxin-ridden, farm-raised fish andpesticide-filled veggies. As an omnivore, you could eat hormone-andantibiotic-laden poultry or beef. The point is that none of these termsautomatically equates with healthy. Whichever category you fit into,achieving your optimumhealth requires you to fill your dietwith thehighestqualityfoodsthatfitintoyourchosenlifestyle.

WHAT’SYOURTYPE?

Forcenturies,peoplehaveusedfasting—whetherforspiritualreasonsorto clear addictions, heal ailments, improve mental clarity, or increaseenergy—as a way to give the body a break and to embrace the new.Historically, fasting involves consuming only water, so the energytypicallyusedfordigestioncanbesaved.However,awaterfast—whichprovides zero nutrients—doesn’t generally work with the demanding,fast-pacedlifestylemostofuslead.Sowehavedevelopedawayforyougetallofthebenefitsoffasting(andmore),whilealsonourishingyourbodywithwholefoods!Although the Juice CleanseResetDiet beginswith a seven-day plan

(orperhapslonger,dependingonhowlongyoustayineachphase),weteach you the skills to reset for life.Wewant you to pay attention tohow you feel each day throughout the program in order to betterunderstandyourownbody, thoughts,cravings, taste,andattitude.The

key tomakingpositive changesbeginswithunderstandingwhereyourhealthisnow.Depending on your current lifestyle and habits, you may have one

obstacle,oryoumayhavemany.Forsomeofyou,theissueisthatyoudon’t really know what to eat, because there is so much conflictinginformation fromvariousexperts.Forothers,youhave justgotten intobadhabits.For stillothers,youmaymakehealthychoicesmostof thetime,butoccasionallyyoulapse(forexample,youjustgotbackfromavacation where you indulged a little toomuch). Depending on whereyou are currently, youmay have only aminimal amount of toxins inyourbody,oryoumaybestoringtheminallofyourcells.Theshorttestthatfollowswillhelpyoudetermineyour“type,”which,

inturn,will indicatehowyoushouldapproachyourindividualcleanseprogram for maximum results. Your current habits and lifestyle willimpact whether you need to reset your attitude and mindset, yourenergy level, yourmetabolism, your taste buds, your digestive system,yourweight,yourbeauty,orallseven.

THETEST

Choose the answers below that bestmatch your lifestyle. Choose onlyoneanswerforeachquestion.

Howdoyoufeelaboutyourcurrentweight?

A:Iamatorwithinfivepoundsofmyidealweight.B:Ican’tseemtolosethatlasttenpounds!C:Iseemtostruggleandyo-yowithatwenty-poundswing.D:Iamthirtyormorepoundsoverweight.

Howoftendoyoueatfruitsandveggies?

A:Nearlyeverymealincludesfruitorvegetables.

B:IeatsometypeoffruitorvegetableprettymucheverydayC:Irarelyeatfruitorvegetables.

D:Ijustdon’tlikevegetables.

Doyouexercise?

A:Iworkoutthreetofivetimesperweek.B:Ifitinworkoutsintermittently,whenmyscheduleallows,atleastonceortwiceperweek.

C:Idon’tworkout,butmyjobandlifekeepmeprettyactive.D:Ileadaverysedentarylifestyle.

Howmanytimesdoyoudrinkalcoholperweek?

A:Idon’tdrinkanyalcohol.B:Onlyonspecialoccasions.C:Itrytolimitmydrinkingtotheweekendsratherthanduringtheweek.

D:Ihaveacoupleofdrinkswithdinnermosteveryevening.

Whatdothinkwhenyouseethewordnaturalonalabel?

A:IignoreitandlookfortheUSDAsymbol.B:Naturalmeansnodyesorchemicals,right?C:Isn’tnaturalthesameasorganic?D:I’veneverthoughtaboutitbefore.

Howoftendoyoudrinkwater?

A:I’mneverwithoutit.B:Ihaveacoupleofglassesaday.C:Onceinawhile,butIpreferotherdrinks.

D:Almostnever,onlywhenIdon’thaveotherchoices.

Howoftendoyoueatsweetslikecookies,candy,orpastries?

A:Inevereatsugar.B:Onspecialoccasions.C:Onceortwiceaweek.D:Atleastonceaday.

Howmanycupsofcoffeedoyoudrinkperday?

A:Ineverdrinkcoffee.B:Twoorthreetimesaweek.C:Ihaveonecupofcoffeeeverymorning.D:Severalthroughouttheday.

Howoftendoyoueatfriedfood?

A:Almostnever.B:Onlyoccasionally,whenIeatoutatarestaurant.C:Afewtimesaweek.D:Mosteveryday,sincemostofmymealsareonthego.

How often do you consume sodas (including diet) and energydrinks?

A:Never.B:Onceinawhile,asatreat.C:Oneeveryday.D:Morethantwoeveryday.

Howmanyservingsofredmeatdoyoueatperweek?

A:Inevereatit.B:Ionlyeatredmeatonoccasion.C:Acoupleoftimesperweek.D:Mostdays.

Howoften do you consumedairy products likemilk, cheese, andyogurt?

A:Itrytoavoidthem.B:Afewtimesperweek.C:Daily.D:Afewtimesaday.

Doyoutakeanyprobioticordigestivesupplements?

A:Itakeasupplementeveryday.B:Ieatyogurteveryday.C:Ieatyogurtseveraltimesaweek.D:IamnotsureIknowwhattheyare.

Doyoudrinkjuice?

A:Yes,Imakemyownfruitandvegetableblendseveryday.B:Igotothejuicebaracoupleoftimesaweek.C:Thereisalwaysacartonofjuicefromthesupermarketinmyfridge.D:Irarelydrinkanytypeofjuice.

Wheneatingout,whichdressingwouldyouchooseonyoursalad?

A:Oliveoilandlemonorvinegar.

B:Vinaigretteontheside.C:Whateverdressingitcomeswith.D:Ranch,bluecheese,oranythingcreamy.

Toscore,addupthenumberofA,B,C,andDanswers.Ifyouhave:

MostlyAs,youaretype1MostlyBs,youaretype2MostlyCs,youaretype3MostlyDs,youaretype4

Type 1: You are the health enthusiast who has gotten off track andneedstoresettoyournormalhealthyeating.Foryou,theJuiceCleanseReset Diet will be more about resetting your taste buds and yourattitude.Youmayhavegottenaccustomedtothetasteofprocessedfood,andyoumaybemakingbadchoicesunconsciously.You should followtheJuiceCleanseResetDietaspresentedhereandspendtwodaysintheprecleanse phase. After the cleanse, you will find yourself naturallycravinghealthierfoodsandfinditeasiertomakebetterchoices.

Type2:Youaretheweekendwarriorwhotendstoeatwellduringtheweek and indulge on the weekend, but needs a reset to make moreconsistently healthy choices. Youwill need to spend three days in theprecleanse phase to clear your body of the remnants of too muchcaffeine,alcohol,orprocessedfood.Youprobablywon’tneedtoworryaboutdetoxsymptoms,butbyprecleansingforthisamountoftime,youwillresetyourattitude,tastebuds,metabolism,anddigestivesystemtomakeyourcleanseasenjoyable,easy,andeffectiveaspossible.

Type3:Youare theaveragepersoneating thestandardAmericandiet(SAD),whichisadiethighinprocessedfoodandanimalfats,andlowinfiber,complexcarbohydrates,andplant-basedfoods.Dependingonsomeofyourhabitsinvolvingcaffeine,sugar,andprocessedfood,youshould

spend four days in the precleanse phase. You will want to reset yourattitude,energylevel,tastebuds,anddigestivesystem,andperhapsyourweight and beauty as well. You have probably been eating too muchprocessedfoodandnotenoughreal,livefood.Youmaybeaccustomedtoeatingonlysmallamountsoffoodalldayandthenahugedinneratnight.Intheprecleansephase,wewillgetyourmetabolismgoinginthemorning, keep it on trackall day long, andweanyouoff caffeine andsugarbeforeyoubegin the juicecleanse, tohelpyouavoidunpleasantdetoxsymptomslikenauseaandheadaches.

Type4:Youarethejunkfoodjunkiewhoneedstocompletelyoverhaulyourdietandresetforahealthierlife.Youwillfindthatyoumayneedto reset your attitude, energy level, metabolism, taste buds, digestivesystem, beauty, andweight. Your current eating habitsmay have youfeelingsluggishandoverweight,andyoumaynotevenlikethetasteofhealthy food. We recommend that you spend seven days in theprecleanse phase. If you try to rush the process, you may experienceheadaches,nausea,andirritability,andmaynotevenwanttocontinuewithyour juices.During theprecleansephase,wewillbegin thedetoxprocess in amildway, andwill start resetting your attitude and tastebudstoprepareyouforthejuices.

Thepointofthequizwasnottomakeyoufeelgoodorbadaboutyourcurrenteatinghabits.Wewanttohelpyoufindyourstartingplace.Eachperson’sdefinitionofahealthyeater isdifferent (whetheryouare—orare not—one), so we want to help you easily define yourself for thepurposes of the Juice Cleanse Reset Diet. Now that you’ve discoveredyourtype,you’rereadytobegintheprecleansephase.Let’sgetgoing!

“Don’tletwhatyoucannotdointerferewithwhatyoucando.”

—CoachJohnWooden

Dependingonyourdailychoicesandlifestyle,youmaybestoringalotoftoxinsthatwillcomeup,andout,duringtheJuiceCleanseResetDiet. And that might get messy. If you go straight from a diet ofmanufactured, chemically treated fast food to nutritious, real liquidfood,allsortsofunpleasantthingsmayhappen.Youmaygetaheadachefromthe lackofcaffeine,ora rashornausea fromall thosechemicalscoming to the surface at once. You may also be grumpy or tired orirritableasyourhormonesstruggletoregulatethemselves.Toavoidthenastypossibilityofdealingwithallofthesetoxin-relatedissues at once, we will walk you through a three-step process in thisprogram. First, you’ll ease off the junk through the precleanse phase(discussedbelow),where,dependingonwhattypeyouare,youwillstayfortwotosevendays.Then,whenyourbodyisready,you’llstartyourjuice-cleansephase(seechapter4),whereyou’llstayforthreeormoredays,dependingonwhetheryou’remaking juiceor smoothies.Finally,you’ll finish with a postcleanse phase (see chapter 5), through whichyou’llreintroducehealthyfoodstosolidifyyournewhabits.TheprecleanseisthefirstformalphaseoftheJuiceCleanseResetDietand is very important. In this phase, we prepare your body for thecleanse.Wewanttobegintoremovetoxins,andtomakesureyourbodyis in an ideal state to receive all the benefits of the juices you’ll bemakinginthejuice-cleansephase.Donotskipthisstep!Whatyouneedtorememberisthatyourbodyisadept at storing toxins in all of your cells.One of the purposes of theJuiceCleanseResetDietistoridthebodyofthosetoxins.However,thedetoxificationprocesscanhaveunpleasantsideeffectsdependingontheseverityoftoxinsinyourbody.Justlikeinourimaginaryoffice,aswepull out junk from its hiding places, things may look and feel worsebeforetheygetbetter.Jumpingintothejuice-cleansephasecoldturkeywon’tfeelgood,anditwon’tgiveyoulastingresults.For example, if you haven’t been eating organic produce and

hormone-freemeatsorseafood,yourhormonesmaybesooutofbalancethatyour foodcravingsaremoreclosely tied toyouremotions thantohunger. You’ll need to reset your attitude and mindset and learn tounderstandwhenyou’retrulyhungryorwhenyou’refacingsomeotherissueandmerelyusingfoodtodivertyourattention.Ifyouliveoncoffee,dietCoke,orenergydrinks,yourbodyis likelyaddictedtocaffeineandyouradrenalglandsareovertaxed.You’llneedtoresetyourenergylevelandmetabolism.Whencleansing,youmayatfirstfeeltiredandsluggishwithoutthechemicalsyourbodyhascometorelyon.If you rarely eat fruits and vegetables, your taste buds and sense ofsmellareprobablysoconfusedbychemicalsandadditivesthatrealfoodmaytasteblandor“earthy”toyou.You’llneedtoresetyourtastebudstobeabletotasteallthedeliciousnessthatMotherNaturehastooffer.If you’ve been consuming mostly processed food rather than wholegrains,fruits,andveggies,youprobablyhavestomachaches,indigestion,and troublegoing to thebathroom.You’ll need to reset yourdigestivesystem.You’resoaccustomedto feelinghorribleafterameal, thatyoucan’tevenrememberwhatit’sliketohavenoissuesfromfood.You’llbeamazedathowgreatyoufeelwhileontheJuiceCleanseResetDiet!Ifyou’vebeenstrugglingwithyourweight,feelinglessbeautifulthanyouwouldlike,andcannotseemtostayawayfromfriedfood,sweets,snacks,andsimilarfoods,you’llneedtoresetyourweight,attitude,tastebuds,andalltherest!Onceyousuccessfullyridyourbodyofstored-uptoxins and begin filling your body with organic fruits and vegetables,you’llbeamazedathowtheexcesspoundsmeltoff,yourskinimproves,and people begin commenting on how “rested,” “youthful,” and“glowing”youlook!

WHATTOEXPECT

Precleansingisthefirststeptoresetting.Remember,byprecleansingforaperiodof time, thebody canbegin removing those toxinsbecause itwillnotbeworkingashardtoremoveandprocesstoxinsfromthedailyfood intake. This will increase the efficacy of the juice cleanse itself,

becausethecellsofthebodywillbebetterabletoabsorballofthegreatnutrients and live enzymes contained in the juices. Think of this asremoving themess fromour imaginary desk tomake room for all thenewfilingsystemsandorganization.Through the precleanse phase, we’ll slowly remove substances like

caffeine,processedsugar, fatty foods,dairy,andmeatsothat thebodycan adjust to those changes and any withdrawal symptoms that mayaccompany them.Of course, if one eats amainly vegetarian dietwithfew processed foods or added chemicals, the precleanse phase can berelatively short. For those who live on fast food and diet Coke, theprocessmustbelonger.Aswediscussedinthelastchapter,thelengthofyour precleanse phase depends on your current habits and choices. Ifyouhaven’tyettakenthetesttodetermineyourtype,goaheadandtakeitnow(seethispage).

Type1cleanserswillprecleansefortwodays.Type2cleanserswillprecleanseforthreedays.Type3cleanserswillprecleanseforfourdays.Type4cleanserswillprecleanseforsevendays.

Nospecialequipmentisneededfortheprecleanse.Anystandardblenderwillsufficeforthesmoothies,andthemealsaresimpleandplantbased,usingfreshingredientsyoucaneasily findat the localgrocerystoreorfarmers’market(seechapter2fortipsonshopping).Aswementioned above, the precleanse phasewill gradually reduce

your consumption of meat, dairy, and processed food as you movetowardyourjuicecleanse.Itwillalsoincreaseyourdailyintakeoffruitsand vegetables to increase the alkalinity in your body and beginresetting your taste buds. The all-liquid days flood your body with abountyofalkalinefruitsandveggies. Includingmorefreshandorganicproduceduring the precleanse phasewill help you avoid anynegativeside effects (headaches, nausea) that can happen when you transitionfromanacidictoanalkalinediettooquickly.Increasingthealkalinityofyourbodyslowlywillhelpyoutransitiontotheall-liquidportionofthecleansewithease.

THEDOSANDDON’TSOFTHEJUICECLEANSERESETDIET

As you embark on the precleanse phase, we’d like to share a fewimportantcomponentsthatwillhelpensureyoursuccess.Wecallthesethe dos and don’ts of the Juice Cleanse Reset Diet. Follow thesecomponents throughout the program, and you’ll find they’ve becomehabit by the end of the program. If you continuewith these practicesdaily,you’llmaintainyourresetresultsfortherestofyourlife.

DoDrinkWaterIncrease the amount of water you drink. Your body needs water tofunctionproperly,andwaterwillalsohelpwashawaythosetoxinsyourbodybeginstorelease.Regardlessofyourtype,begineachdaywith16ouncesof room-temperatureorwarmwaterwith lemon in it.Thiswillgetyourdigestivesystemandyourmetabolismmoving.Throughouttherest of the day, continue to drinkwater at eachmeal for a total of atleast 64 ounces per day. Beyond the 16 ounces of warm or room-temperature lemonwater in themorning,we aren’t super picky aboutwhatkindortemperatureofwateryoudrink,otherthanmakingsureit’swell filtered.Themost important thing is thatyouincreaseyourwaterconsumption.Drinkithotorcold,andfeelfreetoaddlemonorlimeifyou like. If you prefer carbonatedwater, you can drink that any timewater is called for in themenu, unless you begin to notice abdominaldiscomfort,whichmaybeattributable to theCO2 incarbonatedwater.Bottled, filtered, or tap water all qualify, and you can certainly drinkmore than the amount prescribed. The amounts listed in the menushouldbeconsideredaminimum.

Don’tDrinkCaffeineIfyounormallydrinkcoffee,nowisthetimetoweanyourselfoffofit.Coffeeisacidic,andwe’restrivingtorestorealkalinityduringtheJuiceCleanseResetDiet,soyou’llbetakingabreak(atleastforthelengthof

thecleanse,ifnotlonger)fromcoffee.Ifyouaren’tcomfortablequittingcold turkey, limit yourself to one cup a day, and if you don’t like itblack, make yourself some homemade Almond Milk (this page), andpouralittleofthatintoyourcoffee.Ideally, you’ll replace your coffee with a caffeine-free green tea or

otherorganicteabythetimeyoucompletetheprecleansephase.Ifyoufind that you are really struggling with giving up caffeine, you maydrink caffeinated green tea (its health benefits outweigh the negativeeffects of the caffeine). Study after studyhas linked tea—green, black,oolong, and white—to an array of health benefits, including lowercholesterol, stronger bones, and lower rates of cardiovascular diseaseandcancer. Feel free todrinkorganicherbal teaasmuchasyouwishduring your Juice Cleanse Reset Diet. Don’t use it as a substitute forwater,however.You’llstillneedtodrinkyour64ouncesofwater.

DoBuyOrganicAswediscussedinthelastchapter,it’sveryimportantthatyouchooseorganic whenever possible for many reasons, including the fact thatnutrients in organic produce are superior to those in conventionalproduce.Aswegraduallyincreaseyourintakeoffruitsandveggies,wewanttobesureyou’regettingthemostnutrientsavailable,withoutalsoincreasingyouringestionofpesticides!Ifyoucan’taffordtoalwaysbuyorganic,focusonthefoodsyoueatmostoftenandthosethataremostlikelytobecontaminatedwithpesticides.RefertotheDirtyDozenchart(see thispage) that tellsyou themost important items tobuyorganic.Bringthisbookwithyoutothegrocerystoreifyoucan’tremember.Although organic may be a bit more expensive than conventional,

yourbodywillthankyou.Youcanalsohelpkeepthosecostdifferencesdownbychoosingfruitsandveggiesthatareinseasonwhereyoulive,buying from the local farmers’ market (a very easy way to find outwhat’s growing locally at any time of year), or buying frozen. Thefreezing process generally does not harm the nutrients in fruits andvegetables, so it’s a perfectly acceptable alternative to fresh. If, forinstance,oneofourrecipescallsforblueberries,butyou’rereadingthiswhile a snowstorm rages outside, either buy frozen organic berries or

chooseanalternaterecipe.

Don’tEatMeatandPoultryDon’tworry,we’renottryingtoturnyouintoavegetarian(butwedowant you to incorporate more fruits and veggies into your diet).Althoughwe’llwean you off animal products in the precleanse phase,you’llbeabletoaddthembackinthepostcleanse,totheextentthatyouwant to. Some nutrients necessary for the proper functioning of thehumanbodyaremuchmorereadilyavailableinanimalproductsthaninplants.Of course,whether you eat these things is a personal decision,butwewantyoutochoosewiselyifyoudochoosetoeatmeat,chicken,andeggs(aswediscussedinthelastchapter).

DoChooseAlkalineoverAcidicFoodsIfyou’vegonethroughlifethinkingthatyou’renotagreatmultitasker,it turns out you were wrong! Your body automatically multitasks,regulatingyourtemperature,bloodsugar,vitaminD,andoxygenlevelstwenty-four hours a day. Another very important task that your bodydoesautomaticallyisregulateyouracid/alkalineratio.

pHMadeEasy

Morehydrogen=moreacidityMoreoxygen=morealkalinity

PstandsforpotencyandHstandsforhydrogen;pHstandsforpotencyof hydrogen.Morehydrogen equals greater alkalinity andmoreoxygenequals more acidity. Your body is designed to operate at a slightlyalkalinestate,withabloodpHjustabove7.AnoverlyacidicpHleadstoinflammation,resultingindisease, illness,andfatigue.Sinceyourbodyis hardworking and quite resourceful, it won’t allow you to live in adangerously acidic state. Instead, if your blood veers into an overlyacidicstate,thealkalinemineralsfromyourtissues,organs,bones,andteethwill be drawn out in order to bring your pH back into balance.

After your body uses these alkalineminerals to restore its desired pH,they are released from your body through urine. According to a 2011study published by the Journal of Environmental and Public Health, the“quantity of calcium lost in the urinewith themodern diet over timecould be as high as 480 grams over twenty years or almost half theskeletalmassofcalcium.”Nowondertherehasbeensuchanincreaseinbone density issues like osteoporosis. The moral of the story is: helpyourselfstayalkalinebyeatingyourfruitsandveggies!

Alkaline-FormingFoods

•Alkalinewater

•Applecidervinegar

•Avocados

•Citrus:lemon,lime,grapefruit

•Cold-pressedoils

•Grasses:wheat,barley

•Greentea

•Greenveggies:spinach,kale,asparagus•Fermentedfoods:sauerkraut,kimchi

•Miso

•Nuts:almonds,cashews

•Rootvegetables:beet,sweetpotato,turnip,jicama•Seaweed

•Sprouts

•Stevia

Acid-FormingFoods

•Alcohol

•Animalprotein:especiallyredmeat

•Chemicals:allartificialadditives

•Coffee

•Dairy

•Margarine

•Soda

•Soy

•Whitesugar

•Wheat

•Yeast

•Vinegar

Stressandallofitstriggers—lackofsleep,emotions,livingasedentarylifestyle—lead to acidity. Your body constantly undergoes stresses thatmay contribute to acidity.You candecrease the detrimental impact ofthesestressorsonyourbodybyconsumingadietrichinalkalinefoods,oryoucanexacerbatetheproblemsbyeatinganacidicdiet.Eating100percent alkaline foods is a lofty goal for even themost disciplined ofeaters. The good news is that you don’t have to consume100 percentalkalinefoodsinordertoincreaseyouralkalinity.Theprecleansephaseis designed to shift your diet so that you’re eating approximately 85percentalkalinefoods.

NotAllAcidsAreBadIt’s important to understand that some acids are natural. Your body efficiently dealswith acids that are the by-products of respiration, metabolism, exercise, and cellturnover, and also produces one acid itself, called hydrochloric acid (HCl). HCl isessentialtomaintainingtheproperaciditylevelinyourgutforoptimaldigestionandtohelpprotectyouagainstpotentiallyharmfulbacteriathatmaybefoundinfood.

Don’tWaittoPlanAheadOneofthekeyingredientstostickingtotheprecleansephaseisproperplanning. We suggest you go shopping on a weekend, and use ourshoppinglisttopurchasealloftheitemsyou’llneedfortheweek.YoucanpreparesomeofthemealsonSunday,andthenpackyourmealsandsnacks each night for the next day. Thisway, youwon’t find yourselfwithoutfoodwhenyou’reoutoratwork.You’lluseyourmeals,juices,and smoothies to get your body accustomed to burning caloriesthroughouttheday.Feelfreetotakeshortcuts,likeusingorganiccannedbeans (free from additives, of course) and prechopped vegetables orfruit.Butwedowantyoutomakethemealsyourselfratherthangettingtakeout from a restaurant, because that is the only way that you cantrulyknowwhatingredientsgointoyourmeals.It’simportantthatyouchooseatimeforyourcleansewhenyouhave

limitedsocialortravelcommitments.You’llfinditmuchmoredifficulttosticktoyourdaysofstructuredmealsandjuicesifyou’reattendingacelebration on Saturday night. Planning your cleanse during anappropriatetimesetsyouupforsuccess.However,ifyou’renotabletoclear your social calendar, it doesn’t mean you need to fall off thewagon. You can always choose a green salad with oil and vinegar orfresh lemon juice, a grilled vegetable plate, a broth-based vegetariansoup,ora freshfruitplate ifyou’reatabusinessorsocialengagementthatrequiresyoutoparticipateinameal.Drinkplentyofwatertohelpkeepyourselffullandavoidtemptation,andthengobacktotheplanforyour nextmeal. Youdon’t need to announce that you’re on a “specialdiet”becausehealthyfoodcanbefoundonanymenuifyouknowwhattolookforandaredeterminedtosucceed.If you need to cook dinner and prepare meals for your family, put

themonthesamemealplanasyou.Alloftherecipesarenutritiousanddelicious and creative enough to satisfy even themost picky eaters. Ifyour familywantsmeatwhen you’re on a vegetarian day, pick up anorganicrotisseriechickenfromthesupermarkettosupplementwhateveryou’remaking.

THEPRECLEANSERESETS

During theprecleansephase,you’llbegin resettingmanyareasofyourhealth.Payattentiontotheseresetstorecognizehowthechangesfeelastheyoccur.

ResetYourAttitudeandYourMindsetYou’llbecomeconsciousofwhatyouputintoyourbody,andmakesureyou have your healthy meals and snacks with you. It’s easier to slipwhenyoufailtoplanorpayattention.Resettingyourattitudeandyourmindsetisintregaltoyourplanforsuccess.

ResetYourEnergyIfcaffeineorenergydrinkswereadailyoccurrence foryoubefore theprecleanse,youmayfindthatyourenergylevelsactuallyslumpduringthisphase,asyoueliminatethesestimulantsfromyourdiet.Realizethatthisenergyslumpisonlytemporary;yourenergywillsoarinjustafewshort days. Removing these items from your diet is important to thesuccessof theJuiceCleanseResetDietandwillmakethe juice-cleansephasemuchmoreeffective.Ifyouneedanenergyboosttohelpyoubeatyourslump,eatapieceoffruit,takeanapifpossible,orgoforaquickwalk.

ResetYourMetabolismByeatingsomethingeverythreehoursorso,you’llgetyourmetabolismburningmorecalories.Youwon’tbeskippingmealsorsnacksorfeelinglike you’re famishedat night, andyou shouldbe able to control thoselate-nightmunchiesbetter.

ResetYourTasteBuds

During the precleanse phase, you’ll eliminate all processed foods andincreaseyourconsumptionoffruitsandvegetables.Althoughvegetablesmaynot taste great to you at first, as you remove the chemicals fromyourdiet,yourtastebudswillbegintoreadjust.

ResetYourDigestiveSystemAs you replace the processed food, dairy, fried food,meat, and so onwithwholegrains,fruits,andvegetables,you’llnoticesomechangesinyour digestion. Chances are that your bowel movements will becomemoreregularandthatyou’llexperiencelessdigestivediscomfort.

ResetYourWeightStartpayingattentiontoyourweightandthewayyourclothesfit.Ifyouwanttoloseweight,keepthatgoalattheforefrontofyourmindtohelpkeepyoustrongthroughmomentsoftemptation.

ResetYourBeautyAs you remove the processed food and alcohol from your diet andtransitiontorealfood,you’llnoticeareductioninthebagsunderyoureyesandpuffinessinyourface.Evensmallchangesinwhatyouputintoyourbodyaffectyourbeauty.

THEPRECLEANSEMENUS

Thedailymealplansbelowarearoadmaptomakeyourjourneyeasier.They set forth thepath,but thedriving isup toyou. If youdon’t likesomethingontheplan,feelfreetoswapoutamealwithanotherrecipeinthesamesection(seechapter8forrecipes).Mealsareorganizedintobreakfast, lunch, dinner, and snacks. As long as you’re choosing analternaterecipefromthesamecategory,you’llstayontrack.Ofcourse,

if you’reavegetarianorvegan,you’ll substituteaveganorvegetarianselectionforanymealthatincludesdairy,meat,eggs,orfish.Ifyou’rean omnivore, nomatter howmuch you lovemeat and dairy, it’s veryimportantthatyourmealsonthedaypriortostartingthejuice-cleansephasedonotincludetheseitems.Trustus—itwillmakethetransitiontojuiceeasier.Remember,thelengthoftheprecleanseisdeterminedbythetypeof

cleanseryouare. Ifyou’re type4,you’ll startat sevendaysbefore thejuicecleanse. Ifyou’re type3,you’ll startat fourdaysbefore the juicecleanse. If you’re type 2, you’ll start at three days before the juicecleanse.And if you’re type 1, you’ll start at two days before the juicecleanse.Overthecourseoftheprecleansedays,you’llbechangingyoureating habits to a very alkaline, vegetarian diet. Regardless of type,everyone’s final two days before the juice-cleanse phase will be thesame.Youmaybe tempted to shorten thenumber of days you stay in the

precleansephase.Don’tsuccumbtothetemptation.Thisisalifejourneytohealth,notacrashdiet.Themorecloselyyouadheretotheplan,thegreateryourchanceoflifetimesuccess—andalsothemorepleasantthejuicecleanseitselfwillbe.Rusheddetoxisafadandisnotpleasant!

SevenDaysBeforetheJuiceCleanseType4Cleansers

UponRising

16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswaterRoastedVegetableFrittata(thispage)2sliceswhole-graintoast,dry

Lunch

16ounceswaterTurkeyPatty(thispage)Tomato-AvocadoSalad(thispage)Snack16ounceswaterHandfulofrawalmonds

1pieceoffruit

Dinner

16ounceswaterRoastedChicken(thispage)RoastedRootVegetableswithButternutSquash(thispage)½cupCookedQuinoa(thispage)

SixDaysBeforetheJuiceCleanseType4Cleansers

UponRising

16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswater½cupSteel-CutOatmeal(thispage)3scrambledeggwhites½avocado

Lunch

16ounceswaterSpinachSalad(thispage)BroiledSalmon(thispage)Snack16ounceswater½cupcookedandshellededamame(soybeans)Dinner16ounceswaterMixedGreenSalad(thispage)withBalsamicVinaigrette(page230)½cup cookedwholewheator gluten-freepasta, any type½cupMarinaraSauce(thispage)1TurkeyPatty(thispage)

FiveDaysBeforetheJuiceCleanseType4Cleansers

UponRising

16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswaterCucumberWatermelonJuice(thispage)4scrambledeggwhites

Lunch

16ounceswaterChickenSalad(thispage)onwheatbreadSnack16ounceswater½cupplainGreekyogurt½cupmixedberries,suchasstrawberries,raspberries,orblueberriesDinner

16ounceswaterSautéedSpinach(page227)Pan-SearedScallops(thispage)½cupCookedQuinoa(thispage)

FourDaysBeforetheJuiceCleanseType3andType4Cleansers

UponRising

16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswaterRoastedVegetableFrittata(thispage)Lunch16ounceswaterSpinachSalad(thispage)RoastedChickenBreast(thispage)Snack16ounceswater2Hard-BoiledEggsFilledwithSmashedAvocado(thispage)Dinner16ounceswaterTurkey-Stuffed Peppers (this page) Mixed Green Salad (this page)with2tablespoonsLemonVinaigrette(thispage)

ThreeDaysBeforetheJuiceCleanseType2,Type3,andType4Cleansers

UponRising

16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswaterBanana-BerrySmoothie(thispage)Lunch16ounceswaterRoastedVeggieandChickenSalad(thispage)Snack16ounceswater6stickscelery2tablespoonsAlmondButter(thispage)Dinner16ounceswaterFishBakedinFoil(thispage)RoastedRootVegetableswithButternutSquash(thispage)

TwoDaysBeforetheJuiceCleanseAllCleanserTypes

UponRising16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswaterGreenBananaSmoothie(thispage)Lunch16ounceswaterKale-QuinoaSalad(thispage)Snack16ounceswater16babycarrotswith2tablespoonsHummus(thispage)Dinner16ounceswater

VeggieStir-FrywithBrownRice(thispage)

OneDayBeforetheJuiceCleanseAllCleanserTypes

UponRising

16ounceswarmorroom-temperaturewater,withlemonBreakfast16ounceswaterGreenBananaSmoothie(thispage)Lunch16ounceswaterSimpleKaleSalad(thispage)Snack16ounceswater2tablespoonsAlmondButter(193)1smallapple

Dinner

16ounceswaterTomato-VegetableSoup(thispage)

Listentoyourbodyduringthisphase.Youmaygothroughsomedetoxsymptoms—like headaches, nausea, or sluggishness—before you feelmore energized. You may find you crave processed food, caffeine, orsugariftheyarepartofyournormaldiet.Ifthesecravingsorothersideeffects haven’t fully subsided by the last day before the juice cleanse,spend another day or two in the precleanse phase. The purpose is toprepareyouproperlytoget themostoutofyour juicecleanse,sotakeyour timepreparing.Themaingoal is to enter the juice-cleansephasehaving eaten a diet consisting mainly of fruits and veggies and noprocessedfood.

Congratulations!You’vemadeitthroughthefirstphase.Nowthatyou

have successfully removed processed food from your diet and begunconsuming more alkaline foods, you should notice that you’re feelingmoreenergized.Whetheryouspenttwoorsevendaysprecleansing,youshouldbecravingmorefruitsandvegetables.Thesludgeisbeginningtoloosenitselffromyourcellwalls.At this point, your attitude toward food has probably changed

somewhat.Youare likelygettinghungryevery fewhours,becauseyouhave been fueling your body with nutritious food regularly, and yourmetabolismisspeedingup.Ifyoudidn’tfind“healthy”foodtastybeforenow,wehopesomeofourrecipeshavechangedyourmind.Real foodservedsimplyhasalotofflavor,andyourtastebudsshouldbewakingup to this realizationnow that thechemicalshavebeen removed fromyour diet. Are you having fewer digestive issues—gas, indigestion, orheartburn?Yourdigestivesystemisstartingtoresetitself.Youmayevenhavestartedtoloseweightoratleastsomeofthepuffinessandbloatinginyourbodyandfacethathidesyournaturalbeauty.Takeamomenttofeelasenseofaccomplishmentonfinishingyourprecleanse.Regardlessofhowlongyouspentinthisphase,youdidit,andyou’renowreadytobeginyourjuicecleanse.Let’sdoit!

“Thebestofallmedicineisrestingandfasting.”

—BenFranklin

Nowthatyouhavesuccessfullypreparedyourself,thenextphaseisjuice! For the next three days, all of yourmealswill be liquid. (We’lldiscussthisinfurtherdetaillaterinthechapter,butifyoudon’thaveajuicer, don’t worry. You can also cleanse by making smoothies in ablender. Your juice cleansewill just be lengthened to five days.) Thisphaseiswhenyoufloodyourbodywithnutrients.Donotthinkofitasdeprivation; it’s whole-food based, but you’ll be drinking your mealsinsteadofchewing.

THEJUICECLEANSERESETS

As with each part of the Juice Cleanse Reset Diet, the juice cleansepresents opportunities for you to reset many areas of your health,depending on your personal priorities. You may be wondering howyou’llbeabletotellwhetheryou’resuccessfullyresetting.Herearesomeofthenoticeablebenefits:

•Abundanceofenergyandstamina•Radiantskin•Increasedmentalclarity•Bettersleep•Empoweredsenseofself•Happiermood•Betterdigestion•Decreasedcravingsforprocessedfood•Increasedappetiteforfruitsandvegetables•Feelingoflightness•Leanermidsection•Weightloss

•Leanermidsection•WeightlossYou may experience all or only some of these benefits, and in somecases,thetoxinsleavingyourbodymaymakeyoufeelabitworsebeforeyoufeelbetter.Here’swhatyoucanexpectwhileyou’reresettingeachareaofyourhealth.

ResetYourAttitudeandYourMindset

Yourattitudewillbenefitfromthementalclarityandsenseofwell-beingderived from this juice cleanse. Abstaining from food, and saving theenergy thatgoes intopreparinganddigestingmeals, leads toagreaterlevelofmindfulness.Weencourageyoutospendtimeduringyourjuicecleansereflectingonwhatfoodyouputintoyourbodyandtheeffectithas inside and out. Juice cleansing is also the idealway to reset yourthoughtprocesses.Youmightbethinkingyoucouldnevergoonewholedaywithoutfood,letalonethreeorfivedays,butyoucandoit.Andwebet that your attitude about food will have changed by the time youfinish thisphase.Whilecleansing,you’ll learn torecognize those timeswhen you’re craving food but not actually hungry. The juices willprovide your body with all the nutrients it needs. You’ll begin tounderstandthatyourcravingsaregenerallyrelatedtoemotionalneeds,boredom, stress, and social factors instead of hunger. You’ll feelempoweredtofindthatyoucansaynotothosecravings.

ResetYourEnergyAsyoufeedyourbodyasteadystreamofnutrientsanditreleasestoxins,your energy level will rise. By consuming nutrient-dense drinks everycoupleofhours,yourenergywillactuallyincreaseoverthecourseoftheday,andyouwon’texperiencethatmidafternoonslump.

ResetYourMetabolismYour energy is increasing because yourmetabolism is speeding up.As

yourbodybecomesaccustomedtoreceivingnutritiousfueleverycoupleofhours,youwillbeginburningfatratherthanstoringit.

ResetYourTasteBudsAlthough you have weaned yourself off processed food and chemicalsduring theprecleansephase,you’renowgivingyourbodynothingbutfruits and vegetables in large quantities. Because our bodies weredesignedtoextractandusenutrientsfromthefoodweingest,yourbodyisgoingtobeveryhappytofinditselfinundatedwithorganicnutrition.Onceitgetsataste,itwillcravemore.

ResetYourDigestiveSystemFor the next three days, you’ll give your digestive system a completebreakfromitsnormaldailytaskofbreakingdownyourfoodsothatyoucanreallyabsorbanduseallthegreatnutrientsthatyoucrave.Ittakesapproximately eighteen hours for your body to eliminate onemeal. Ifyou normally eat threemeals a day, your digestive system isworkingaround the clock!With a diet of liquids for three days, your digestivesystemgetstorest,focusonremovingtoxins,andhealitself.Atthesametime, the juiceswill floodyourbodywith liveenzymes,nutrients,andvitamins, further speeding the detoxification and healing processes.Digestiveproblems,suchaschronicbloatanddiscomfort,willbeallbutamemory.Juicecleansingisanoptimalwaytogiveyourbodyabreakwhilefeedingitallthenutrientsitneeds.Ifyouareusingablendertomakesmoothies,yourdigestivesystemwon’tcompletelyshutdown,butyouwill bemaking the jobofdigestionmucheasierbyblendingyourfoodintosmoothies.

ResetYourWeightAlthoughthereasonfordoingacleanseisnottoloseweight,you’llbepleasedtonoticethatyou’redroppingexcesspoundsduringyourcleanseandafterward.Asyourbodyreleasestoxins,yourabdomenwillbecome

leanerand lessbloated.Yourhealthiercravingswillhelpyoucontinuetoloseormaintainyourperfectweightafterthecleanse,too.

ResetYourBeautyYouwashyourfaceandbodyeveryday,probablymorethanonce.Youmoisturize with expensive products and creams, but from a beautyperspective,cleaningyourinsidesisevenmoreimportantthancaringforthe outside. Those built-up toxins from the environment and foodwillclogyourporesandmakeyourskindull,yourhairlimp,andyourfacepuffy. By removing those toxins and filling your body with nutrients,your beautywill also increase. Over time, your nailswill be stronger,yourhairthicker,andyourcomplexionclearer.Theradiancewillshinethrough!

DETOXSYMPTOMS

During the juice-cleanse phase of the diet, you may experience somedetoxsymptoms.Ifyoudoexperiencesymptoms(somepeoplecallthisa“healing crisis”), it may be a sign that your cells are releasing toxinsmore quickly than they are being eliminated.Detox symptoms displaythemselvesdifferentlyforeachperson,buttheymayincludeheadaches,fatigue, nausea, rashes, or temporary bloating. While your body iscapableofworking through thison itsown, themoreyoudo toassistyour body in the elimination of these toxins, the more quickly thesymptoms will dissipate. Here are some ideas that will help you dealwithanydetoxsymptomsthatcomeup.

HaveaDryBrushDrybrushing,whichopensupyourporesfortoxinelimination,isoneofthe easiest, least expensive, and most effective things you can do toimproveyourskin.Try todothisdailybeforeshoweringorbathingtoincrease the benefits of your reset and improve the quality, tone, and

texture of your skin. Dry brushing stimulates the lymphatic system torelease toxins andmobilizes fat cells by breaking up toxic deposits ofstored fatty tissue (aka cellulite). Consistent dry brushing revealshealthier,smoother,moreyouthful-lookingskin.Useanatural(nonsynthetic)brush,withstiffyetnonabrasivebristles.

Make longsweepsstartingatyour feetandmovingupthe legs towardyour heart. Next, from there, brush from the arms toward your chest.Avoidcircular,backandforthorscrubbingmotions.Onyourstomach,movethebrushinacounterclockwisemovement.Becarefulnottobrushtoohard.Yourgoalistostimulateyourskinwithoutcausingirritation.

EnjoyaSaunaSessionSpending time ina sauna isa relaxingway towakeupyourcleansingorgans,workupa sweat,andburnextracalories.Becauseyourskin isyour biggest organ of elimination, breaking a sweat is a greatway toeliminate toxins. Infrared saunas, which generate heat on a cellularlevel, are our first pick. If you don’t have access to an infrared, anysaunawillbebeneficial!Be sure to consume lots of water on days that you use the sauna.

Consumingwaterhelpsreplenishyourelectrolytelevelsandkeepsyourbody in balance. For an extra energyboost, try immediately followingyoursaunasessionwithacoldshower.

TakeaDetoxBathIfyoudon’thaveaccesstoasauna,adetoxbathisfantasticalternativethatgivesyouequalresults.Soakinginasweat-inducingdetoxbathisasurefirewaytoquicklyreleaseimpuritiesandacidicwastethroughyourskin.Combine2cupsofEpsomsalts,1 cupofbaking soda,anda fewbags of ginger tea or 2 tablespoons of ground ginger to awarmbath.Youmayalsoconsideradding1cupofapplecidervinegar.Soakfor20to30minutes.

DrinkHerbalTeas

Consumingonlycoldbeverageslowersyourcorebodytemperatureandyourbodyhastoexpendextraenergytokeepwarm.Addingherbalteaswillhelpregulateyourtemperatureandalsoprovidetheaddedbenefitofsupportingyourdetoxwithherbs.Herbalteascontainingmilkthistle,lemongrass,ordandelionroothelpsupportyourliverinflushingtoxinsout of your body. Mint, anise, and ginger all soothe your stomach.Herbal teas containing senna or cascara sagrada are plant-basedlaxativesthatwillencourageeliminationtopushtoxinsthroughandout.

DoaColonicIfyou’re suffering froma“healingcrisis,”youmaywant toconsideracolonic in order to remove toxins quickly. Colon hydrotherapy is agentle,odorless,andcleanprocessinwhichwaterflowsgentlyintoyourcolon via a tube. When the water is released, it carries accumulatedwaste out with it. The process is controlled by a certified colonhydrotherapist.

WHATTOEXPECT

After years of counseling clients through our three-day juice cleanse,we’ve come to recognize commonalities in theway the cleanse affectspeople.Itmayvarybytheday,butbyday3youshouldbeexperiencingmostofthebenefitsmentionedbelow.

Day1You’llbeginyourdaywithaglassofwarmorroom-temperaturewaterwithsomefreshlemonsqueezedintoit.Thisisahabityoubeganduringtheprecleansephase,andonethatyoushouldmaintainthroughoutthejuicecleanseandfortherestofyourlife.Youalsoincreasedyourwaterconsumption in the precleanse; you should continue thiswhile on thejuicecleanse,too.Drinkingwaterbetweenjuiceswillhelpflushoutthetoxins.Donotskipdrinkingwater;thisisjustasimportantasthejuices.

Onthefirstdayofthecleanse,thegreenjuicesmaytakesomegettingusedto,especiallyifyou’reaccustomedtodrinkingsugarybeveragesorpasteurizedjuices.Choosetherecipeswithmorefruitifyou’rehavingahardtimewiththegreenjuicesatfirst.Youmayalsofeelliketherearealotofjuicestodrink.Trytobereallydisciplinedaboutdrinkingajuiceeverytwohours,evenifyouaren’thungryyet.Youwanttokeepyourbody consistently fueled so it becomes accustomed to burning caloriesconstantly throughout the day.Also, if you skip a few juices andwaituntilyou’reravenousbeforedrinkingone,theywon’tbeassatisfyingaswhenyousticktoaschedule.Ifyoucan’tgetthroughallsixjuices,that’sokay,butevenifyouskiponeortwo,besuretoendyourdaywithoneofthenutmilks.Ifyou’reallergic tonuts,drink thehempmilkbecause ithas the samebenefits.Becausethejuicecleanseiscalorierestrictive,ahigh-protein,higherfatjuice(likeonemadewithnutsorhemp)atnightwillbeveryimportanttohelpingyousleepwell.Ifyouwere really strictduring theprecleansephase,you’ll likelybefeeling great. If you had trouble kicking caffeine, or sneaked in a fewprocessed foods, you may experience a dull headache, feel a littlenauseated,orlackenergy.Thesesymptomsareperfectlynormal.You’reremoving the toxins from their hidingplaces in your cells andorgans,and as they pass through the body on their way out, theymay leavesomeunpleasantfeelings.Youmayfeelhungry,asyourdigestivesystemisusedtoworkingandnow doesn’t have much substance to break down. And you may feelunsatisfied because you’re used to chewing and you haven’t had thepleasureofchewingsolidfood.Ifyoutrulyfeellikeyouneedsolidfood,itiscompletelyokaytohonorthatfeeling.Haveasmallpieceoforganicfruit, some cucumber slices, or half an avocadowith fresh lemon. Eatmindfully,payingattentiontohowthefoodsatisfiesyourhunger.Drinkwateraftereatingandthencontinueonwithyourliquidprogram.Alternatively, youmay feel super full from all the juice and water,especially ifyoudon’tnormallydrinkmanyfluidsduring theday.Youmayalsobegoingtothebathroomeveryhour(number1,notnumber2!)becauseofalltheliquids.Thatmaybetime-consuming,butitmeansyourbodyisriddingitselfoftoxins,soembraceit.Youmay find that you have lots of energy in the afternoon, or you

mayfeellikeyouwantanap.Ifyou’reabletonap,goforit.Ifnot,andyoufeelyouneedenergy,takeabriskwalkfortenminutes.Ifyoufeelboredbecauseyoureveningisn’ttakenupbypreparingandeatingfood,usethattimetoreflectonwhatyouhaveaccomplishedandtopracticegratitudeaboutallthepositivethingsandpeopleinyourlife.Youcouldalsousethetimetogoforawalkortothegym.Movementwillhelpspeedthedetoxprocess.

Day2Onthesecondday,you’llprobablywakeupfeelingrestedbecauseyouhadsuchagreatnight’ssleep.You’llalsofeelalittlelighterandpossiblylight-headed. If you didn’t feel hungry or tired yesterday, chances arethatyouwilltoday.Takeanapifyoufeellikeit.Gotothegymandgetenergized by that amazing spin teacher. Eat half an avocado with aspoon if you need to, and savor it as if it’s a bowl of ice cream.Congratulate yourself on being more than halfway through the juicecleanse.

MARYS.,ATTORNEY•Marywrotetoustotellusthatoneofthereasons shekeepsdoingour juicecleanse isbecause she sleeps sowell,“likealittlekid!”Normally,shehasaterribletimesleeping.She wrote: “I have to think amazing things are happening andhealinginmybodytogetmetosleeplikethat.”Maryisright.Herbody is able to use all that energy normally devoted to digestingfoodtorepairherbody.Becauseherdigestivesystemisabletotakea break, Mary is achieving a deep state of relaxation during hersleepinghours.Normally,herbodyisstillbusybreakingdownfoodwhile she is sleeping. Now, she is completely in rest-and-repairmodeduringsleep.“Iwakeupfeelingrefreshedandreadytojumpoutofbed.ThisisamajorchangefrommynormalhabitofhittingthesnoozebuttonthreetimesbeforedraggingmyselftothekitchenwhereImakemymorningcoffee.Ambienwouldgooutofbusinessifeveryonestartedjuicing.”

Day3You’llagainwakeuprefreshedfromyourgreatnight’ssleep,andshouldalsobefeelingproudofyourself formakingit this far.You’lleitherbecounting down your juices in anticipation of solid food tomorrow, ormore likely you’ll be seriously considering extending the cleanse for afewmoredays.Ifyouwanttoextend,youshoulddefinitelydoit.Inthefirstthreedays,thereisagentlereleaseoftoxinsthatrestoresbalancetoyour system. On longer cleanses, you begin to repair your body on acellularlevel,whichhelpsyouachieveastateofoptimalwell-being.Regardlessofwhetheryoucontinueonforafewmoredaysormoveto

thepostcleansephase,youhavesucceededinresettingyourattitudeandmindset,energylevel,metabolism,tastebuds,digestivesystem,beauty,and perhaps weight. Those changes will be further reinforced duringyourpostcleanse.

JUICEORSMOOTHIE?JUICERORBLENDER?

In order to start your juice cleanse, you’ll need either a juicer or ablender. Juices are made in a juicer and smoothies are made in ablender.Ifyouuseajuicer,itwillremoveallormostofthefiberfromyour produce, leaving you with only the liquid nutrients. This is thepreferredmethodforthecleanse,asitwillbethefastestroutetogivingyourdigestivesystemabreak.Ifyoudon’thaveajuicerandaren’treadytopurchaseone,neverfear.

You canmake smoothies inyourblender, and still giveyourbody thebenefit of all those yummy little nutrients and enzymes contained infruitsandveggies.Theonlydifferenceisthatthesmoothiesstillcontainfiber.Youmaybewondering, “Don’t I need fiber inmydiet?That’swhat

my doctor is always tellingme.” Yes, in general you do need fiber tohelpyourdigestivesystemkeepmovingalong.However,inthecaseofajuice cleanse, we’re looking to give your digestive system a littlevacation. By removing the fiber, the vacation starts right away, likebeingonaremoteislandwithnocellphoneandnoemail.Youbeginto

chilloutimmediately.Byusingsmoothies,it’slikebeingoutoftheofficebutstillconnectedtoyourcomputer;ittakesafewmoredaystoreallyfeelrelaxed.Ifyouuseajuicer,yourjuicecleansewilllastthreedays.Ifyouuseablender,youshouldstayonthejuicecleanseforfivedays.If you’vedecided togo the smoothie route, anyblenderwill suffice,

but the stronger themotor, the smaller the pulpwill be and thus themorepalatablethegreensmoothieswillbe.Vitamix and Blendtec are the most common commercial blender

brands. If youhave eitherof these, all of the smoothie recipeswill beeasy for your blender, and your smoothies will have a fairly smoothconsistency.Ifyouhaveotherhouseholdtypesofblenders,youmayfindyouneed toaddmore liquid toyour smoothie toget it toadrinkableconsistency,becausetheblendermaynotcompletelyliquefysomeofthefruitortheice.Youcanaddwater,homemadealmondorhempmilk,orcoconutwater.If you choose tobuya juicer, youneed to know that there are four

main types, and you can feel comfortable in choosingwhichever suitsyourneedsandpocketbookbest.

CentrifugalJuicerThemostcommontypeofjuicerisacentrifugaljuicer.Thisisthetypeyouseeatyour local juicebar,ormayrememberseeingJackLaLanneuseonhisinfomercials.Withthistypeofjuicer,youfeedthefruitsandvegetables through a chute, where they come into contact with ashredderdiskwithsharpbladesthatspinsathighspeedswhilegrindingand grating the fruits and vegetables into tiny pieces. The centrifugalforcegeneratedbythehigh-speedrevolutionpushesthejuicethroughafine-screensieve,separatingthepulpfromthejuiceanddepositingeachintoaseparatecontainer.

Thepros:

•Juicerislessexpensivethanotherjuicers,typicallybetween$90and$220.•Itjuicesveryquickly.

•Itjuicesveryquickly.Thecons:

•Cleanupisnoteasy.•Thejuicerintroducesalotofoxygenintothejuicewhilegrindingandgrating,resultinginjuicesthatareonlyfreshforabouttwenty-fourhoursbeforethenutrientsbegintodiefromexposuretooxygen.•High-speedrevolutioncausesheatandfriction,whichwillbegintobreakdownthenutrientsandenzymes.•Becausecentrifugaljuicersmovesoquickly,thenutritionalyieldislowerthanothermethods.Someofthenutrientsareleftbehindinthepulp.

Recommendedcentrifugaljuicermodels:

•OmegaBigMouthJuicer•BrevilleJuiceFountainElite•JackLaLanne’sPowerJuicer•Omega1000Juicer

Masticating(SingleGear)JuicerMasticating juicers“chew” the fruitsandveggies toextract juice.Theyusea singlegear, anaugerwithblades (teeth), togrindor crunch thevegetableandfruitfiber,slowlybreakingupthecells.

Thepros:

•Theslowerjuicingprocessresultsinmorevitamins,enzymes,andtracemineralscontainedinthejuice.Theslowerrateofrotationgenerateslessheatandinjectslessoxygenintotheendproduct,protectingthenutrientsinthejuiceandprovidingyouwithahealthierjuice.•Higheryieldrequireslessproduce.•Thesejuicersfallintothemid-rangeofcost,pricedbetween$170

•Thesejuicersfallintothemid-rangeofcost,pricedbetween$170and$240.

Thecons:

•Cleanupismoredifficultandtime-consumingthancentrifugaljuicers.•Juicersareheavier(10to15pounds),sotheyarenotasportable.•Theyaren’tasgoodatjuicingfruitsandcarrots.

Recommendedmasticatingjuicers:

•OmegaJ8006NutritionCenterJuicer•OscarVitalMax900Cold-PressJuicer•ChampionJuicer

Triturating(TwinGear)JuicerThis type of juicer uses two stainless steel twin gears to squeeze andpress fruitsandvegetables. Itoperatesatvery slowspeeds, sonutrientvalue is high. The twin gears are very effective at squeezing the pulp,andproduceahighyieldofjuice.

Thepros:

•Thistypeproduceslessfoamandhigheryield.•Theveryslowspeedextractsmorenutrientsandexposesingredientstoverylittleheatoroxygen.•Juicerisquiettooperate.•It’sexcellentforjuicingleafyvegetables.•Juicerisbetterthancentrifugaljuicersatjuicingleafygreens.

Thecons:

•Juicerisexpensive,pricedbetween$500and$1,000.•Juicingisslowandtime-consuming.

Recommendedtwingearjuicers:

•GreenStarEliteGSE-5000Juicer•SuperAngelJuicer

ColdPressed:NorwalkJuicerThedesignandmanufacturingof theNorwalkJuicerwaspromptedbyDr. NormanWalker, who is renowned for his research on the healthybenefits of eating raw food and drinking freshly made vegetable andfruitjuices.Thecurrentmodelwasdevelopedin1934.It’sessentiallyacombination of two machines, a grinder and a hydraulic press. Thegrinderfirstcrushesandgrindstheproduceintotinypiecesinsidelinenbags. The hydraulic press then extracts almost all of the juice byapplyingpressurefromtwostainlesssteelplatesontothelinenbags.

Thepros:

•Thisjuicerextractsthehighestpercentageofjuice.•Itmakesfoam-freejuicewiththelowestlevelsofoxidation.•Itproducesjuicewithalongshelflife—juicewilllastinthefridgefortwotothreedays.•Juicehashighnutrientdensity(fourtoseventimesmorethanotherjuicers).•Juiceispulpfree.

Thecons:

•Juicerisexpensive—$2,400.

•Juicerisexpensive—$2,400.•Itisaheavyappliance,weighingnearly50pounds.

LETTHECLEANSEBEGIN

Forthenextthreedays(orfivedays, ifyouareusingablender)you’llreset your body by flooding it with nutrients. Think of this time as avacation from chewing. You’ll be feeding your body an abundance ofhealthy, nutritious juices. Once you get out of your head and beginlistening to your body, you’ll find the juices immensely satiating, andyourbodywillthankyou.Eachdayof the cleanse should include six (16-ounce) juices,with aminimum of two greens, one nut milk, and one alkalizer. We haveprovided several recipes in each category, and the recipes includereadily available vegetables and fruits. Because enzymes and nutrientsarenotsignificantlydamagedbyfreezing,frozenfruitcanalsobeusediffreshfruitcannotbeeasilyobtained.Thoseallergicorsensitivetonutscanuseproteinsubstitutesliketofuandhempmilk.Ifyoudon’tlikeaningredient in a particular recipe, leave it out or substitute somethingelse.Feelfreetomixandmatchdifferentlyeachday,ortosticktothesame menu all three days. This is your cleanse, so do what feelscomfortableforyou.Pleasechooseorganic ingredientswheneverpossible.Remember, thepurposeofthecleanseistoridyourbodyoftoxins,notloaditupwithmore. Also, you want the most nutrient-and antioxidant-denseingredients you can find because the juices are your food for the nextthreeormoredays.Also, please do not buy juice from your supermarket in an effort tosavetime.Thatjuiceispasteurizedtoextendshelflife,whichmeansithasbeenheatedto140°F.Intheprocess,manyoftheliveenzymeshavebeendestroyed.Wewantyoutofeedyourbodylivefruitsandveggiessoyou’reenergizedandreset.

FreezingHerbs

Ifyoulovetoaddherbslikeparsleyorcilantrotoyourjuicesandsmoothies,youhave

probablyboughtawholebigbunchandthenonlyusedafewsprigs.Tousethewholebunch,putitinafoodprocessororblenderandpulsetheherbswithalittlecoconutoil.If youwant, you can add some lemon juice to preserve the color. Place the choppedherbs in icecubetrays intheportionyouwouldtypicallyuseforasmoothieor juice,addwater,andfreeze.Oncefrozen,addyourherbcubestoafreezer-safecontainerorbaganduseasneeded.

THEJUICECLEANSESCHEDULE

Youcanmakeyournutmilksonceinatriplebatch,andthenstoreeachserving in a16-ouncemason jar, filled to the top and capped.Openanewoneeachevening.Juicesandsmoothiescanbemadeeachmorning,placed in amason jarwith a cap, and consumed throughout the day.Recipesforjuicesandsmoothiesstartonthispage.Youshoulddrinkthejuicesapproximatelytwohoursapartandfinishthelastonetwohourspriortobedtime.Besuretodrinkplentyofwaterororganicteainbetweenthejuicestohelpflushtoxins.

UponRising

16ounceswarmorroom-temperaturewaterwithlemonandapinchofcayennepepper(optional)MealOne

Greenjuiceorgreensmoothie

MealTwo

Fruitjuiceorfruitsmoothie

MealThree

Greenjuiceorgreensmoothie

MealFour

Alkalizer

MealFive

Greenjuiceorgreensmoothie

MealSix

Nutmilkorhempmilk

Ifyounormallyworkouteachday,continuetodoso.Ifyounormallydonot,startnow.Evenatwenty-minutewalkisgoingtohelp.Movementisimportanttothecleansingprocess;ithelpsallthetoxinsmaketheirwayout of the body. Choose a juice with some fruit in it prior to yourworkout.Ifyourworkoutisstrenuous,feelfreetodrinkanextrajuiceortwo that day. We recommend having an extra fruit juice before yourworkoutforfuelandanextranutmilkafteryoutrainforrecovery.

FOCUSONYOURRESETS

Asyourecall,youbegantheresetprocessinyourprecleansephase.Youmay have noticed extreme resets, or you may have experienced onlyslight changes.During the juice cleanse, you’ll really begin to see andfeeltheeffects!

ResetYourAttitudeandYourMindsetFocus on the positive and on the language you use with yourself.Congratulateyourselffordrinkingyourjuiceandgoingforawalk.Don’tgetdownonyourselfifyoucheatandhaveapieceoffruitorahandfulof nuts. You need to listen to your body, and if having a small applemakes iteasier foryoutosticktothiscleanse, thengoahead.Wefindthat there are a few “cheat” foods that don’t significantly reduce theeffectivenessofthejuicecleanse,buttheycanbesatiatingandtaketheedgeoffyourhunger ifyou’restruggling.Halfanavocadowithfreshlysqueezedlemonjuice,somecucumberslices,acupofvegetablebroth,orahandfulofrawalmondsareacceptable.

ResetYourEnergy

Feel how satisfying the juices are to your body. Enjoy the increasedenergy you experience as the day progresses. If you feel sluggish andtired,orachyandirritable,you’reexperiencingdetoxsymptoms.Takeanap if possible, or go for a brisk walk and drink plenty of water. Astoxins loosen from your cells, they’ll pass through your body and cancausefeelingsoffatigueornausea.Drinkingwaterandmovingwillhelpthose toxins leave your bodymore quickly, so you, too,will soon feelenergizedfromyourjuices!

ResetYourMetabolismYoumaynoticethatyourbodyactuallytellsyouwhenit’stimeforyournext juice.Asyourmetabolism increasesandstabilizes,yourbodywillburn fuel more efficiently. Don’t skip juices, even if you don’t feelhungryyet.Stickingtoyourscheduleofajuiceatleasteverytwohoursisimportant.

ResetYourTasteBudsTry different recipes and ingredients. As you continue to drink yourjuices each day, pay attention to how much your body craves thenutrientsandflavorsofeach.Noticehowmuchsweeterthejuicestasteonday3thanonday1.Youmaybesurprisedtodiscoverthatyoucravefruits and vegetables, even if you normally don’t eat many. If you’retempted to eat some solid food, you’re probably craving a strawberrymorethanacupcake!

ResetYourDigestiveSystemNotice theway yourdigestive system starts towakeupwith that firstglassofwarmlemonwater.Youmayfeelsomerumblinginyourtummy,or even find you’re hungry even though you normally never eatbreakfast. You may also find that your bowel movements are moreregular.Stayontrackbydrinkingajuiceatleasteverytwohours.

ResetYourWeightAs your metabolism increases and your body realizes it can count onreceivingnutrientsevery twohoursor so,you’ll requiremore fuelandbegin burning excess fat. You may first notice that your abdomen isflatterandtighter.Ifyoufeelbloatedinstead,thatisasignofdetox.Ifyoudon’tregularlytakeprobiotics,nowisthetimetostart.Seechapter6formoreinformationonprobioticsanddigestiveenzymes.

ResetYourBeautyRevel in the amazing sleep you get each night, and how much morerestedyou feel.Notice the changes inyour skin andyour eyes.Watchthepuffiness under your eyes virtually disappear as your eyes becomewhiterandbrighter.Asthetoxinsleaveyourbodyandyoucontinuetofeed your body valuable enzymes and nutrients, your beauty willactuallyberejuvenated,andyourfriendsandfamilywillnotice!

Youdidit!Whetherthepastthreedays(orpossiblymoreforyou)werea breeze, the hardest thing you have ever done, or somewhere inbetween,youdidit!Stoptocongratulateyourselfandreflectonallyouhave accomplished. You have cleaned out the gunk, and flooded yourbody with enzymes, antioxidants, vitamins, and minerals. You havereduced your toxic load, upped your nutrient intake, and reset yourbody.Noticeyourincreasedenergylevel,renewedtastebuds,revved-upmetabolism, rejuvenated beauty, new body weight, and, mostimportantly,yournewandimprovedattitudetowardfood.It’simportantthatyoutuneintoallofyouraccomplishments.When

you first picked up this book, you probably thought a juice fast wasimpossible,buthereyouare!You’rewellonyourwaytolockinginnewhabitsthatwillbringyougreaterlong-termhealth.Duringthenexttwodays,we’llslowlywakeupyourdigestivesystem

by reintroducing solid food. The choices youmake over the next fewdays will be important to the continuation of the success you’veexperienced.Usethatpositiveattitude,yourrenewedenergy,andyourhealthier cravings to continue to lose weight, rejuvenate your beauty,

andembraceahealthierlifestyle.Let’sgetyouchewing!

“Whetheryouthinkyoucan,orthinkyoucan’t,you’reright.”

—HenryFord

Congratulations on completing the liquid portion of your JuiceCleanseResetDiet.Todayyougettochew!Yourfull-bodyresetiswellonitsway.Asyouintegratewholefoodbackintoyourdiet,nowistheperfecttimetoexpandyourresettotherestofyourlifeandlockinyournewhabits,cravings,andthoughts.You exercised restraint and discipline during the juice cleanse. Youwere able to recognize the difference between being truly hungry andhaving emotional cravings for food. Successfully completing the juice-cleansephaseisanempoweringexperienceworthyofcelebration,evenifyouslippedupafewtimes.Rememberthatasyoumoveforward,youhave the power to choose your attitude, and your attitude stronglyinfluencesyourresults—sochooseanattitudeofsuccess!Movepastyourslipups (therewill be some)without judgment and reset your life onechoiceatatime.If you understand the effects of each choice you make, and you’rearmedwiththerighttools(thinkbacktotheknowledgeyougainedinchapter 2 about how to decipher food labels and how to spot high-quality foodsources),you’rewellpreparedtomakethebestchoices inanysituation.Ifyou’refloatingoncloudnineandfeelinggreat,butyoualsofindyourselfhavinganxietyoverreintroducingsolidfood,trytoletgoofthatfear.

ATHANAH.,SCHOOLADMISSIONSDIRECTOR•IbeganmyfirstJuiceCleanseResetDietaboutayearandahalfago. Ihadnevertrieda cleansebefore,but Iwas fedupwithmyself and ready tomakeachange.AsInearedmyeighteenthweddinganniversary, Irealized that the pound or two I’d gained each year since mywedding day had accumulated to a twenty-pound weight gain. Ihadn’texercisedinyearsandwhileIdidn’teatpoorly,Ididn’tgivefoodmuch thought either. I felt sluggish and drained and lookedtired.Overthepasttwodecades,Ihadfocusedontakingcareofmy

husband, raisingourdaughter, andworking a full-time job; I hadlostsightofprioritizingmyself.Mygoal inembarkingon the seven-dayprogramwas tohit the

resetbutton.IwashopingthatIwouldhavemoreenergyattheendandmoreclarityandfocustostartmakingbetterchoices.AndIdidfindthatIwasmoreenergizedthanIhadbeeninyears.ButIwassurprisedtoalsolosesixpounds;friendsandcoworkerscommentedonmyglowingskinandrested looks.Peopleaskedme if I’dbeenonvacationorhadalittleworkdone!Thatwasthe“aha”momentfor me. I decided I didn’t want to go backward from here, onlyforward. I wanted to turn that six-poundweight loss into twentypounds, and I wanted to start taking care of myself again. Ifollowedtheprogramandintegratedjuicesandsmoothiesintomyday-to-day routine. I joined a local boot campandnowwork outthree days a week. Within six months, I had reached my goalweightandIhavemaintainedthatweightforoverayearnow.SometimesIgetintoarut,makebaddecisions,andgainacouple

ofpounds,butIknowIcangobacktotheJuiceCleanseResetDiettogetrightbackontrack.

Athana’s story isnotunique. She took the resets sheexperienced fromthe juice cleanse and turned them into a reset lifestyle. The same canhappenforyou!

THEPOSTCLEANSERESETS

Takingmomentsduringyourday to reflect andbe in touchwithyourbody will keep you on track with your healthy habits and help youidentifythefoodsthatbestfeedyourindividualneeds.Movingforward,payattentiontohowfoodinfluencestheresetareas:

Your attitude and your mindset: Do certain foods influence yourmood?

Your energy: Do some foods give you energy, while othersmake

youfeellethargic?

Yourmetabolism:Are youhungrier after consuming certain foodsthanothers?

Your tastebuds:Doyoucravesugaror saltafterconsumingsometypesoffood?

Your digestion: Do you have stomach discomfort after eating anymeals?

Yourweight:Docertainfoodscauseyoutofeelbloated?

Your beauty: Are any of the meals causing breakouts, rashes, orpuffiness?

ResetYourAttitudeandYourMindsetNowthatyouhavesuccessfullymadeitthreedayswithoutchewing,youknowyou candoanythingyouput yourmind to! Forget those sugarycupcakes—a nice ripe peach should sound delicious at this point. Youshould feel empoweredwith the knowledge that you can control youreating.

ResetYourEnergyWithout thehuge jobofdigestion,yourbodyhasbeenable to reservesignificantenergyforthepastthreedays.Asyoureintroducefood,makesure it’s food that is fullof enzymesandnutrients, real food thatyourbodycanuseforenergyratherthanfakefoodthatwillzapyourbodyofenergy.Themealplanandrecipesbelowwillgetyouontherighttrack.

ResetYourMetabolismYou have taught yourmetabolism to expect nutrition every couple of

hoursonthejuicecleanse.Nearlyeverycalorieyoutookinwasusableto your body. As you reintroduce solid food, you want to keep yourmetabolismrunningathighspeed,byeatingfrequentlyandmakingsurethefoodyouingestisasnutritiousaspossible—noprocessedfood!

ResetYourTasteBudsAll thosedelicious juicesandsmoothies remindedyour tastebudshowgreat real food tastes, and all those vitamins and nutrients remindedyour cells that they thrive on nutrients. Listen to your taste buds andcravings.Donotgooutandhaveasteakandmartinidinnertocelebrateeatingsolid foodwhenyourbodytellsyou itwants fruitsandveggies.The postcleanse will help you make the transition from juice to foodeasilyandsuccessfully.

ResetYourDigestiveSystemYourdigestivesystemhashadanicethree-dayvacation.Ifyouaskittodo something difficult right away, it won’t be happy and it’ll let youknow.Thepostcleansemenuwilltransitionyoufromjuicetosolidfoodinawaythatwillbeeasiestonyourdigestivesystem.

ResetYourWeightBecauseyouhaveremovedtoxinsandresetyourcravings,yourhealthychoicesover thenext fewdaysshould leadtomoreweight loss, ifyouareoverweight.Manyofourclientsexperiencemoreweightlossinthefew days that follow the juice cleanse than they did during the liquidportionofthediet.

ResetYourBeautyNowthatyouhavestartedtorepairyourskincellsandremoveall theexcesstoxins,yourskinlooksgreat.Thefoodyoueatonthepostcleansewill be alkalizing, nutrient dense, and full of live enzymes, and you’ll

continuetoseeimprovementsinthewayyoulook.

IDENTIFYTRIGGERFOODS

Inadditiontofloodingyourbodywithvitalnutrientsandenzymes,partofwhatmakestheJuiceCleanseResetDieteffectiveiswhatyouaren’tconsuming. Many people go through life with undetected allergies orsensitivitiestoverycommonfoods.Theyneverknewhowbadlytheyfeltuntil they feel good for the first time. If you have already seen anotherwise chronic rash disappear, mucus and sinus issues decrease,digestionissuesgoaway,amajorincreaseinyourenergylevels,orothersubstantial positive side effects from the cleanse, you could be one ofthesepeoplewithpreviouslyunidentifiedfoodsensitivities.Upon successfully completing the precleanse and juice cleanse, your

system is clear of the primary potential trigger foods, giving you theunique opportunity to startwith a clean slate. If you suspect that youhave food sensitivities, we suggest that you slowly and systematicallyreintroduce common trigger foods into your diet in order to monitoryour body’s reaction. Effectively identifying a trigger food couldmeanthe difference between boundless energy and long-term weight-losssuccess or depleted energy combined with a host of other healthconcerns,includinglong-termweightstruggles.

WILLIAMD.,EMERGENCYROOMDOCTOR• Ibecamea juicingaddict aftermyvery first experiencewith theJuiceCleanseResetDiet. I started doing a three-day cleanse everymonth religiously.Each time, I felt incredible and by day 3, I would be trimmer, Icouldbreathebetter,andmydigestionwasbetter.Theresultswerealways awesome. The only problemwas thatwithin oneweek ofcomingoffofcleansing,mysinuseswouldgetstuffedupagain,theweightwould comeback, andmyusualGI issueswould return. Iwas frustrated and turned to Lori andMarra for some advice onhowtoextendthebenefitsIfeltduringthecleansesintomynormallife.Wewentovertheconceptoffoodsensitivities,andweworked

on gradually adding in foods likewheat, dairy, and soy aftermycleanse. After following the protocol to add these foods ingradually, itwas obvious that I had amajor sensitivity towheat!Now,havingremovedwheat frommydietcompletely, I’m feelingbetterthanever.IstilllovehowIfeelwhencleansing,butIcandoitlessfrequentlynowandmaintainthesamebenefits.

The seven most common trigger foods are dairy, sugar/artificialsweeteners,soy,corn,gluten,eggs,andpeanuts.Here’showtograduallyreintroducethesepotentialtriggerfoodsbackintoyourdiet:

1.Addonlyonetriggerfoodatatimetoisolatethecauseofmalaise.2.Consumethetriggerfoodtwodaysinarowortwiceinonedaytogetagoodreadifitistheculprit.3.Waitaminimumoffourdaysbeforeaddinganothertriggerfoodtoallowyourbodyadequatetimeinbetweentoreset.4.Addthepurestformofthefoodbackfirst.Forexample,ifyouareintroducingwheatforthefirsttimepostcleanse,optforsproutedwholegrainbreadratherthanabagel.Ifyouaddaprocessedform,youmayexperienceanegativereactiontothepreservativesoradditivesandmistakeitforsensitivitytothatfood.Plus—you’renotaddingbackprocessedfoodsever,right?!

Aftercompletingthepostcleansemenuplanbelow,you’llberesponsibleforplanningyourownmealsagain.Followthestepsaboveforgradualreintroductionofyourpotentialtriggerfoods.Ifyoufeelfatigued,getarash,experiencebloating,orhaveothernegativesymptomsafteraddingdairy,sugar,soy,corn,gluten,eggs,orpeanutsbackintoyourdiet,it’sagoodindicatorthatyouhaveasensitivitytothisfood.Onceyouidentifysensitivity toacertain food,werecommendthatyoucompletelyavoidthis food for ninety days before experimentingwith adding it back toyourmeals.After takinga completebreak from theoffending food forsometime,youmaybeabletoaddmoderateamountsofthefoodbackinto your diet without any negative effects. Listen to your body anddeterminethisforyourselfbaseduponhowyoufeel.Enjoyfollowingthepostcleanse recipes and remember the rules for gradual inclusion once

youventureintocreatingyourownmealplans.

THEPOSTCLEANSEPHASE

Asyouintegratewholefoodbackintoyourdiet,youneedtobemindfulthatyourdigestivesystemhasbeenshutdownfor thepast threedays.Duringthepostcleanse,you’llslowlyadddifferenttypesofsolidfoodtoyourdiet,beginningwiththeeasiesttodigest.Thatmeansstartingwithfruits and vegetables, adding legumes, and then eventually animalprotein, beginning with seafood and eggs because they are easiest todigest. If you’reavegetarian,or if you find thatyou justdon’thaveatasteforanimalproteinrightnow,continuewithplant-basedfood.Whatyoudefinitelywanttoavoidduringthenexttwodaysiseatingredmeat,dairy,greasyfoods,andalcohol.Noneofthesewillmakeyoufeelgood.Itwouldbe surprising ifyoucraveanyof those things,but ifyouare,useyournewwillpowertochoosenottoeatthemfortwomoredays.Listentoyourbody!Bemindfulofhoweachnewitemfeelstoyou.Ifyoudon’twanttoeatdairy,ormeat,orgluten,orsoy,youdon’tneedto. If there isanyrecipebelowthatdoesn’tappeal toyournewlyresetcravingsandtastebuds,feelfreetosubstitutefromthesamecategoryintheprecleanseandpostcleanserecipesections.Forinstance,ifyoudon’twanttoeateggsforbreakfast,goaheadandfindanotherbreakfastmealthat sounds better, or stickwith delicious smoothies everymorning, ifthatfeelsbettertoyourbody.If you’re feeling scared of “undoing” all the resets when you starteating solid food,know that thispostcleansephase isdesigned tohelpyou succeed. After all you have accomplished, we want to help youmove forwardwith lifelonghabitsandchanges.Wealsowant tomakesure your transition to solid food is pleasant and easy, asweget yourdigestivesystemoperatingagainafteritsthree-daysabbatical.Nowthatyou know the types of food you’ll be eating and why, let’s get youchewing!

Day1

UponRising

16ounceswarmorroom-temperaturewater,withlemon

Breakfast

16ounceswaterKiwiBerrySmoothie(thispage)

Lunch

16ounceswaterMixedGreenSalad(thispage)withvinaigretteofchoice

Snack

16ounceswater2tablespoonsHummus(thispage)16babycarrots

Dinner

16ounceswaterRawRedPepperSoup(thispage)SimpleKaleSalad(thispage)

Day2UponRising

16ounceswarmorroom-temperaturewater,withlemon

Breakfast

16ounceswaterPineappleBananaSmoothie(thispage)

Lunch

16ounceswaterMediterraneanSalad(thispage)

Snack

16ounceswater1tablespoonAlmondButter(thispage)1apple

Dinner

16ounceswaterShrimpStir-Fry(thispage,variation)½cupcookedbrownrice

If you want to continue on with the postcleanse portion of the JuiceCleanseResetDietforabitlonger,youcanfollowtheprecleanserecipesback out from your cleanse (see this page). In otherwords, on day 3,followthemenuforThreeDaysBeforetheJuiceCleanseandonday4,followthemenuforFourDaysBeforetheJuiceCleanse,andsoon.Wehavefoundthatsomepeoplewhofeelgreataftertheseven-dayprogramareafraidto“messitup”byeatingthewrongthings.Byfollowingthediet plan for five more days (by following the menus provided up toSeven Days Before the Juice Cleanse), your body will become soaccustomed to healthy choices that your healthier cravings combinedwithyournewmindfulattitudewillguideyouintherightdirection.Ifyouhavecompletedthetwopostcleansedaysandarereadytomake

your own meal choices, you’re finished with the Juice Cleanse ResetDiet. Congratulations! Regardless of whether you’re moving into themaintenancephase today,or inacoupleofdays,youdon’tneedtobeafraid.Makingtherightchoicesissimpleonceyouhavethetools.Inthenext chapter,we’ll giveyou theknowledgeabout foodandexercise toconverteverythingyou’veaccomplishedandlearnedoverthepastweekintoaresetlifestyle.Let’sgetyoustartedontherestofyourlife.

“Youarenevertoooldtosetanothergoalortodreamanewdream.”

—C.S.Lewis

During the Juice Cleanse Reset Diet, you bid farewell to toxins,unhealthycravings,lacklusterskin,bloat,andexcessweightbyfeedingyourbodyonlyhealing and energizing foods.Younot only eliminatedthe junk from your diet and the gunk from your body, but you alsofueled your insides with antioxidants, enzymes, and vitamins. At thismoment,you’re inpristine fat-burning, toxin-flushingcondition!You’reofficially reset. Now for the million-dollar question: how do youmaintainlong-termsuccess?Achieving long-term success and maintaining the postcleanse buzzhappenschoicebychoice.This chapter isdedicated to increasingyourknowledgeandempoweringyoutomakesmartchoicestostayontrackwithyourresetforthelonghaul.

INCREASEYOURENZYMES

Enzymesareessential tovitality,beauty,andhealth; theyare rightuptherewithantioxidantsindefiningwhatmakesmanysuperfoodssuper.Ontheflipside,alackofenzymesisarguablyoneofthebiggestcausesofpoorhealth.All bodily functions require enzymes. Enzymes are the catalysts forevery activity, from the proper functioning of your internal organs, toyour ability to think, to the detoxification and replenishment of yourcells. If you still need more motivation for increasing your enzymeintake, how about this—a lack of enzymes is a guaranteed way toaccelerateaging!Wrinkles,boneloss,weightgain,andevenillnessmayall be attributed to enzymedeficiency.Without enzymes, outer beautysuffers because your cells cannot repair themselves. Even worse thanthis, if you consume both processed foods and real food, then theenzymeinhibitorsintheprocessedfoodscaninterferewiththeenzymes

fromtherealfoodyouconsume.Thisisoneofthemanyreasonswhyweencourageyoutostayawayfromprocessedfood.Asyouage,yourbodyproducesfewerenzymes,requiringyoutotakeinmorefromyourfoodandsupplementsinordertoavoidadeficiency.Therearethreemaintypesofenzymes:metabolicenzymes,digestiveenzymes,andfoodenzymes.Metabolicenzymesareinchargeofenergyproduction in your body. Think of metabolic enzymes like yourindispensable executive assistant for cellular activity on every level.Theseenzymesprocessthenutrientsprovidedbyyourfoodanddispersethemthroughoutyourbodytoassistwithreplenishmentofhealthycells.Metabolicenzymesalsoworkovertimeatnoextracharge,helpingyoutoflushtoxinsfromyourbody.Ifyouwishtogivealittlethankyouforyourmetabolicenzymes,directyourgratitudetowardyourpancreas,themainorganthatproducesthesehardworkingoverachieversandreleasesthemintoyourbody.Digestiveenzymesassistyourbodytobreakdownandassimilatefoodintousablenutrients.Beginningwithamylaseinyoursaliva,enzymesgoto work from the moment food hits your mouth. This is why it’simportanttochewyourfoodbeforeswallowing.Itisalsoverybeneficialto swishyour juiceandsmoothies inyourmouth foramomentbeforeswallowing, because this will allow your digestive enzymes to get towork!Yourbodyrequiresdifferenttypesofenzymestodigestfats,proteins,andcarbohydrates.Food enzymes primarily come from plants and are needed to breakdown food. Your body does not make these enzymes, but they arecontainedinthefoodyoueat.Correction:they’recontainedinthefoodyoueatifyoueatrealfoodthatisnotdamagedbyheatandprocessing.Because food enzymes are destroyed by heat, it’s important toincorporatefreshrawfruitsandvegetablesintoyourdailydietaswellashealthyessentialcold-pressedorwholeplantoils(forexample,avocadoorrawnuts)and,ofcourse,juiceorsmoothies.Partofwhatmadeyourjuice-cleansephasesuccessfulwasthehugeamountofenzymesthatyouconsumed.Consumingenzymesthroughfoodboostsyourbody’sabilityto detox and repair without taxing your internal metabolic enzymesystem. Feeding your body enzymes is how you lend a helping hand,eliminatingabitoftheburdenfromyourinternalsystems.

The excellent news is that throughout the Juice Cleanse Reset Diet,yourbodywasfloodedwithenzymesandreset tocravemoreof them.Thismeansyou’realreadyontherightpath!Now,takethemoneyyou’retemptedtospendoncreams,treatments,

andinjections,andputittowardthehighest-quality,fresh,organic,rawfruits and vegetables and enzyme supplements that you can get yourhands on. Dark green vegetables contain collagen-producing agents.Collagen is themain structuralprotein found inyourconnective tissuethat keeps your skin firm, tight, and youthful. Eating kale, spinach,collards, and asparagus delivers key enzymes and nutrients that helpstrengthen your body’s ability to manufacture and utilize collageneffectively.Ifyouaren’tconsumingsufficientenzymes,you’releftfeelinghungry, lethargic, andundernourished, andyour appearance is sure toreflect this situation. Increasingyour enzyme intakewill improveyourbeautyfromtheinsideout.

WaystoIncreaseYourEnzymes

Freshrawfruitsandvegetablesaretheeasiestplacetogetgoodfoodenzymes.Organicswilldelivermorethantheirconventionalcounterpartsandwillnotcomewithanastysideofpesticides.

Fermentationneutralizesenzymeinhibitorsandbreaksdowngluten,sugars,andotherdifficult-to-digest elements of your food.Try our simple recipe for FermentedVeggies(thispage)orsupplementyourdietwithBraggOrganicAppleCiderVinegar,whichmaybepurchasedatmosthealthfoodstores.Tryashotofitdilutedin4ouncesofwaterormixitwithorganicoliveoilasasaladdressing.

Muchofthesoilinwhichyourfoodisgrowncontainssignificantlyfewermineralstodaythanitdidbeforemodernfarmingandmassivepollutiontookitstoll.Mineral-depletedsoil,yieldingmineral-deficientcrops,increasesyourriskforenzymedeficiencybecauseone of themost important functions ofminerals is to spark enzyme reactions withinyourbody.Forthisreason,evenmanyrawfoodfollowerssupplementtheirdietswithdigestive enzymes (see this page). Supplementation cannotmake up for a diet that isvoid of all fruits, veggies, and fermented foods. However, enzyme supplements willalleviatesomeoftheburdenplacedonyoursystembycookedfood,depletedsoil,andthefewless-than-perfectmealsyousneakineveryonceinawhile.Takingenzymesaftermealshelpsyourbodyoutagreatdeal.Wehighlyrecommendit!

SUPPLEMENTYOURHEALTHYDIET

While you should aim to satisfy your nutrition needs mostly throughyour food, in today’sbusyworld, it’snotalwayspossible. Ifyou travelfrequently,ofteneatmealsawayfromhome,orsimplywishtoincreaseyour nutrient intake, smart supplementation may offer you a goodsolution.Beforeyoureadtherestofthissection,it’simportantforustoclarifythatsupplementscannotmakeupforapoordiet.Supplementsaregreatfor filling in thegaps andenhancingahealthydiet. If you’re fulfillingyour new healthy cravings post-reset, you’re already including manymore antioxidant-, vitamin-, and enzyme-rich foods in your diet thanyouwerebeforeyouembarkedontheJuiceCleanseResetDiet.The supplement suggestions we include in this section are the onesthat our clients have most commonly needed and that have createdsignificant changes in their digestive health, energy levels, and overallwell-being.Pleasenotethatallofushaveuniqueindividualneeds.Youmay only benefit from a few of the following suggestions or perhapsnone.Therecommendeddailydosageandoptimaltimeofconsumptionfor each of these supplements is typically stated on the container andwillvarybasedontheconcentrationandpotencyofeachbrand.We’vegiven you a few of our preferred brands for each supplement werecommend.Ifyouselectasupplementthatisoutsideofoursuggestions,thereareafewingredientsyoushouldbecarefultoavoid.

•Hydrogenatedoils:Chemicallyprocessedfat;usedasafiller•Artificialcolors:Sometimesderivedfromtoxiccoaltar;usedtomakethevitaminslookmoreappealing

•Titaniumdioxide:Naturallyoccurringoxideoftitanium.Canbecontaminatedwithtoxiclead;usedasapigmentandtodilutepotency

Remembertolistentoyourbodyandtocheckwithyourdoctorbeforebeginninganysupplementprogram.

ProbioticsIf you don’t consume fermented foods at least a few times per week,havebeenonantibiotics for any lengthof time,orhave suffered fromdigestive issues, you’ll likely benefit from probiotic supplementation.Probiotics help your body assimilate food better, meaning that you’llretain more nutrients from all of the foods that you eat! Just as freeradicals are everywhere and antioxidants are our defense mechanism,theecologyofourfoodsystemissuchthatbacteriaareeverywhereandprobiotics are our first line of defense. Probiotics are especiallybeneficial foranyonewhosuffers fromgut-damaging foodsensitivities.After identifying and removing an offending food from your diet, thenext step is to repair any damage that resulted from your history ofconsumingthisfood.Gooddigestivehealthiscriticaltoyouroverallhealthandhappiness.

Didyouknowthat75percentofyourimmunesystemlivesinyourcolonand small intestine?We haveworkedwith countless clientswho havesuffered from chronic constipation for as long as they can remember,which causes discomfort and a host of other issues brought on by asluggish bowel. Some of these clients, despite eating loads of fiber orevencyclingonandoffoflaxatives,werestilldisappointedbythelackof action in the restroom. After adding a daily probiotic regimen,everything changed. Things began to move through and out withawesomeregularity.Brandswelove:

•Dr.Ohhira’sPrimalDefensecontainstwelvestrainsoffriendlybacteria.Eachcapsuleisfermentedforthreetofiveyearsformaximumpotencyandthenindividuallywrappedtomaintainfreshness.•GreenVibranceisasuperadditiontosmoothies.Besidesdeliveringtwenty-fivebillionprobiotics,italsoprovidesnutrient-packedgrasseslikewheatgrassandbarleygrass.Wehaveseentheregularuseofthissinglesupplementgreatlyimprovepeople’sdigestivehealth.•PrimalDefensebyGardenofLifeisagreatoptionbecauseit’sauniqueformulathatcontainsawhole-foodprobioticblendwithHomeostaticSoilOrganisms(HSOs).HSOsaretheprobioticsthat

youwouldgetnaturallyifyourfoodcamefromsoiluntouchedbypesticides,herbicides,andotherharmfulchemicals.

DigestiveEnzymesTheeasieryoucanmakeyourbody’smassivejobofbreakingdownthefoodyoueat,themoreenergyyou’llhave.PartofthereasontheJuiceCleanseResetDietleftyoufeelingenergizedwasyourinsideswerenotworkingovertimetobreakdownfood.Livingaprocessedfood–freelifeputsyouagiantleapaheadofwhereyouwerepre-reset.Youcantakeeven more of the burden off your digestive system’s daily load byincludingdigestiveenzymeswithyourmeals.Digestiveenzymescomeinextrahandyforthosemealsthatcontainanimalproductslikemeatanddairy, which require extra work by your digestive system in order tobreakdownproperly.Brandswelove:

•NCP(NaturalChoiceProducts)DigestiveEnzymesandLife-GiveHHI-Zymes:Whetheryouusetheseorotherbrands,lookforanoptionthatdeliversatleastthreekindsofenzymes.Yourbodyneedsprotease,lipase,andcellulose,amongothers.Bothofthesebrandsofferyouafullspectrumofdigestiveenzymes.

ProteinPowderWhenyou’renotcleansing,experimentwithenhancingyour smoothieswithhigh-qualityproteinpowder.This is agreatway to increaseyourdaily protein intake while giving your smoothie staying power. Wesuggest a plant protein (sprouted brown rice, hemp, or pea) or anorganic, grass-fed, whey protein. A well-constructed smoothie—whichincludesacombinationofgreensforenzymes,fruitforfiber,andgood-quality protein for amino acids—will keep you satisfied for four-plushours.Brandswelove:

•EpicProteinorBokuforplant-basedproteins.BothofthesestartwithUSDAorganicsproutedbrownriceproteinasthebaseandaddanextrapunchwithsuperfoods.•Protein17isfreefromfillersandsweeteners,makingitthepurest

•Protein17isfreefromfillersandsweeteners,makingitthepurestformofgrass-fedwheyproteinonthemarket.•Tera’sWheymakesanorganicwheyproteinthatisreadilyavailable.

VitaminDIt’sbeenestimatedthataboutonebillionpeoplearoundtheglobesufferfrom vitaminD deficiency. VitaminD production is stimulated by sunexposure. If you spend very little time outdoors, live in northernlatitudes,orslathereveryinchofyourbodyinsunscreenbeforesteppingoutside,it’spossibleyou’redeficientinvitaminD.ThetimeyouspendinyourcardoesnotcounttowardoutdoortimebecausethesundoesnotstimulatevitaminDproductionwhenit’sfilteredthroughglass.Unlikeother vitamins, vitaminD is producedbyyourbody in smallquantities.Yourbody’sabilitytoproducevitaminDmakesitmorelikeahormone rather than a vitamin. Because your body self-regulates itsvitaminDproduction,there’snochanceofgettingtoomuchvitaminDfromthesun!However,ifyourlifestylelackssufficientsunexposure,itis possible that you lack sufficient vitamin D. Moral of the story: getoutside, and while you’re out there, do something active. Twentyminutesofunprotectedsunexposureissuggestedformostpeople.Withyour beauty in mind, you can still protect your face, but leave someotherpartsexposed.RequestasimplebloodtestfromyourdoctortoseeifyourvitaminDlevelsarelow.Brandswelove:

•Metagenics,NOW,andJarroweachmakehigh-qualitycapsuleformsofbothvitaminDandvitaminD3.VitaminDisderivedfromplants.VitaminD3isderivedfromanimals.AlthoughbothsupplementscansatisfyyourvitaminDneeds,wesuggestvitaminD3unlessyou’reavegan.Becauseit’snotaseasilyabsorbed,youmayneedtotakevitaminDinhigherdosagesthanyouwouldtakevitaminD3.

OmegaFatsTherearetwotypesofessential—“essential”becauseyourbodydoesnotproducethemonitsown—omegafats:omega-3andomega-6.Bothtypes

arenecessary forproperbrain function, forhealthy skinandhair, andfor regulating your metabolism. Lately, omega-6s have been getting abad rap because the standard American diet results in high levels ofomega-6sand isoftendeficient inomega-3s.Thisoff-balance ratiohasbeen linked to various health problems, including heart disease.Unfortunately, this is not one of your body’s self-regulating systems.You’re responsible for striking the right balance between the two. TheexcellentnewsisthatifyoufollowtheJuiceCleanseResetDiet,you’reconsuming a diet free from processed foods and this dramaticallydecreases your risk of consuming toomanyomega-6 fats. Instead, youcanfocusonensuringthatyouareconsumingenoughomega-3s.

ANoteonBeef

Grass-fedbeefprovidesthecorrectratioofomega-3stoomega-6s.However,whencowsarefedcornandgrain, theygenerateexcessiveamountsofomega-6, throwingoff thisratio.

You can supplementwithomega-3 fromalgae if youare a vegan. Ifyou aren’t, in addition to enjoying oilywild-caught fishweekly (thinksalmonandblackcod), it’sagood ideato takeahigh-qualityomega-3supplementthatcontainsbothEPAandDHA.Thesepowerfulomegashavepotentanti-inflammatorypropertiesandcontribute to heart health, joint health, increased brain function, andmood regulation. Choose a supplement brand that has beenindependentlytestedandisguaranteedtobefreeofheavymetals,suchas mercury and lead, and other environmental toxins, includingpolychlorinatedbiphenyls,alsoknownasPCBs.Brandswelove:

•Carlsonisoneofourpreferredbrands.It’sahigh-qualityomega-3thatcontainsEPAandDHA.•Barlean’smakesaproductcalledWildandWholeKrillOilthatwelove.It’sunfiltered,unrefined,andeasilydigestible.

CUTDOWNONTHESUGAR

Therearemanydifferent typesof sugarandeverynutritionexperthasan opinion onwhich one is best.High-fructose corn syrup (HFCS) hastaken the brunt of negativity in the war against sugar. While manyexpertsarguethatyourbody’sbiologicalresponsetoHFCSmaynotbedifferent than its response to any other sweetener, the chemicallyengineered sweetener represents the downside of processed foods ingeneral.HFCShasmadeitswayintoabout80percentoftheprocessedfoods that line the supermarket shelves, and most of it is geneticallyengineered. Good news: because you no longer consume processedfoods,yourintakeofHFCSshouldbealmostnonexistent.Inresponsetotheconsumerbacklashagainsthigh-fructosecornsyrup,

soda companies are now beginning to change recipes and stamp theirpackagingwith “Madewith real sugar.” Beware of emerging labels onfoodthatarecallingout theiruseofsugarasagoodthing.Realsugardoesnotmake sodaahealth food.Don’t fall into this trap!Rememberwhatwetalkedaboutinchapter2:ifafoodlabeltellsyouhownaturalitis,chancesarehighthatyou’rebetteroffnoteatingit.

SugarSubstitutestoAvoid

Aspertame:Anartificialsweetenerthatis200timessweeterthansugar.Avoidit!It’sasure marker of a highly processed food. While aspertame itself is calorie free,consumptionofthisfakesweetenerislinkedtoincreasedhungerandovereating.

Maltitol,mannitol,andsorbitol:Thesearesomeofthecommonsugaralcoholsfoundinplantmatter.Despiteoftenbeingpositionedashealthyonfoodpackaging,thesesugaralcoholscancausegriefforyourdigestionsystemandleadtoweightgain.

Regardlessof its form, toomuchadded sugar intake (meaning sugarthatisnotnaturallyoccurringinthefood)increasesyourriskofobesity,diabetes, elevated cholesterol, and high blood pressure. A 2010 studyfrom Emory University and the U.S. Centers for Disease Control andPrevention showed that added sweeteners appear to raise triglyceridesandlowerHDL(“good”)cholesterollevels.Hereisabriefexplanationofsomeofthenonsugaroptionsavailable.Whicheveryoudecidetomakeyourgo-tosource,useitinmoderation!

•Agave:Extractedfromthecoreoftheagaveplant.Agaveis1.4to1.6timessweetertastingthansugar,whichallowsyoutouselessofit

•Agave:Extractedfromthecoreoftheagaveplant.Agaveis1.4to1.6timessweetertastingthansugar,whichallowsyoutouselessofittoachievethesamesweetnessassugar.Richintraceminerals.•Coconutsugar:Producedfromthesapofcutflowerbudsofthecoconutpalm.Itssubtlesweetnessandlowerglycemicindexmakeitoneofourfavoritesweeteners.Similartobrownsugarintastebutwithafarsuperiornutrientprofile,coconutsugarisanoptiontotryasanalternativetoregularsugar.•Honey:Naturallyantimicrobialandantibacterial.Manypeoplereportthataddingasmallamountofrawhoneyfromyourlocalareacanbolsteryourresistancetoenvironmentalallergens.•Maplesyrup:BothgradeA(lightincolor)andgradeB(darkincolor)maplesyruphavetraceminerals,butchoosethedarkergradeBoptionformorecalcium.

MOVEEVERYDAY

There are many reasons that you need to move daily. Properdetoxificationisoneofthemostimportantofthesereasons.Yourlymphsystem carries nutrients to your cells and transports waste productsaway.Incontrasttoyourblood,whichisautomaticallypumpedbytheheart, your lymph system depends on physical activity in order tofunctionproperly.Withoutadequatephysicalactivity,yourcellsareleftswimmingintheirownwasteproductsandstarvingfornutrients.Thisisoneofthemanythingsthatcancontributetotoxinoverload.Were you successful at changing your eating in the past, but have

neverformedasteadyworkoutprogram?Orhaveyoubeendisciplinedwithworkoutsonlytogoandruinyourworkoutwithanunhealthymealoreatingtoomuch?Nowisthetimetopullallofthepiecestogetherforlong-lasting benefits and results! Frequent and consistent exercise(regardlessoftheform)isakeycomponentoftheResetYourLifeplan.

ExerciseResetsAdding exercise to your life will deliver unparalleled immediate and

long-term results that you’ll feel and see. It’s a surefireway to sustaintheresultsyouhavealreadyachievedandtocontinuetoimproveyourhealth.Exercisesupportsallsevencategoriesofresets.

ResetYourAttitudeandYourMindsetExercise triggers the release of endorphins, increasing your serotoninlevelsandboostingyourhappiness.Attitudeiseverything.

ResetYourEnergyFrequent exercise revs up your energy levels by strengthening yourcardiovascularsystem,allowingyoutomovethroughlifewitheaseandenergy!

ResetYourMetabolismExercise purifies your blood and carries fresh oxygen to your cells,increasingmetabolismandfatassimilation.

ResetYourTasteBudsAddingexercisetoyourdayleavesyoufeelingempoweredandmakesitlesslikelythatyouwillcravejunkfood.Whenyoufeelgood,choosinghealthyfoodismucheasier.

ResetYourDigestiveSystemExercise invigorates your lymphatic system, prompting the eliminationofwasteproductsandfreeingupyourlivertofocusonburningfat.

ResetYourWeightExerciseisproventobethebestwaytocombatstress,whichresultsinfat retention. The stress-busting and calorie-burning effects of exercisemakeitanessentialcomponentformaintainingyouroptimalweight.

ResetYourBeauty

Sweatpurgesyourbodyof toxins that canclogyourporesandplagueyouwithdullandlacklusterskin.

While itmay not be in the form of traditional exercise,we aim to beactiveeverydayandtowalkatleast10,000stepsevenondayswedon’tgotothegym.Youshouldaimtodothesame.Getyourselfapedometer(theycanbepurchasedforaslittleas$10)andaimfor10,000stepsperday.Ifyounevergothegymandnevercommittoaformalworkoutbutcanfit10,000stepsperdayintoyourlife,yourfitnesswillbeelevatedandmaintainingyourresetwillbemucheasier.Knowyourpersonalityandthenfigureoutawaytofitinmoreactivity.Ifwalkingtothestoreisnotrealisticforyou,pledgetoparkinthefurthestparkingspot.Ifyouliveinatemperateclimate,makeanefforttogetoutsidemore.Considermeetingafriendforanactivityortogoforawalkinsteadofmeetingforcocktails or coffee. As long as you’re able-bodied, some form of dailyactivitymustbeapart of yourwellnessplan.Choosewhatyouenjoy,whetheritbePilates,yoga,classesatyourlocalgym,walking,running,orhiking.

JAMES T., INVESTMENT BANKER • For many years, I haveworked really long hours, borderline workaholic status. When Ibundled thatwith having awife plus two awesome kidswho areinvolvedinmultiplesports,IfeltagiantamountofguiltanytimeIchose toworkout. Iwanted the little free time Ihad tobe spentwithmyfamily.I knewmyhealth needed some serious attention because Iwasconstantly tired and felt generally unenthusiastic about life, but Iwantedasolutionthatwouldnottakeupanymoreofmytime.TheJuiceCleanseResetDiet seemed to be the perfect solution. Iwaswillingtocommitsevendaystogettingmyhealthontrack,andmywifefelttherecipesweresomethingshecouldmakeforherselfandourchildrenaswell.Myresultsweredramatic.IlosteightpoundsinthreedaysandIfeltgreat.Uponcompleting thatcleanse, I embarkedon theResetYour Life, and worked with Lori and Marra to see how I couldreally tailor it to my lifestyle. Besides the changes in my eating,

theyaskedme tocommit to takinganybusinessphonecallsafterthestockmarketclosedforthedayonmycellphoneinsteadofatmy desk. This allowsme to take some ofmy afternoon calls as Iwalkaroundtheblockorthroughtheofficeratherthantyingmetomydesk.IuseapedometerandjustbywalkingandtalkingIreachalmost8,000stepsperday.Ilostanothertwopantsizesinjusttwomonthsandmyenergyisbacktowhereitusedtobe!Mychildreneat the same meals I do, and wouldn’t even think of asking forchickenfingersfordinneranymore.Theyevenlovethegreenjuicesandaskmywifetomakethemajuiceorsmoothiewhentheycomehomefrompracticeeachday.

Whatwillittakeforyoutocommittomovingmore?Doyouneedaworkoutbuddyforaccountability?Doyouneedtoscheduleanallottedtimeforexerciseintoyourcalendar?Doyouneedtoinvestinatrainer,gymmembership,properapparel,orsomesimplehomeequipment?Ordoyoujustneedapedometertostarttrackingyoursteps?Theexercisethatisrightforyouwon’tnecessarilybethesamethatisrightforyourneighbor,sister,spouse,orbestfriend.Findsomethingthatmakessenseforyouandyourlifestyle.We’resureyou’vehearditbefore,butthebestexerciseisthekindthatyou’lldo!

MINDY J., EXECUTIVE ASSISTANT • With a full-time job andthreekids,workingout for longstretchesof time isn’t feasible formerightnow.IfirstcompletedtheJuiceCleanseResetDietayearagowithgoodresults.BecauseIhadresetmytastebudsandIwasmaking better food choices, I continued to lose weight aftercompleting my initial seven-day cleanse. However, eventually Iplateaued before reaching my final goal weight. Because myschedulewasn’tconducivetolongworkoutsessions,LoriandMarrasuggested that I invest in amini trampoline andwork up to twofifteen-minute jumping sessions per day. I followed theirrecommendation and the results have been remarkable. I didn’tthinkIcouldfeelbetterthanIhadpost-reset,butaddinginthisbitof exercisehelpedmy energy soar to awholenew level. Plusmyeliminationimproved,andbestofall,Ibeatthatstubbornplateau.

PREPAREREALFOODATHOME

Nowthatyouhavemade thecommitment toeatbetter,you’llneed tomake a commitment to puttingmore time into preparingwhat you’regoing to eat. Meals made from scratch will be more nutritious, moredelicious,andlessexpensivethanmealstakenoutofaboxandthrowninthemicrowave.Buttheyarealsomoretimeintensivetoprepare.Tosetyourselfup for success,chooseoneday tocook for theentireweek.Thatway,youwon’tbetemptedtocheatjustbecauseyou’reshortontime.Bymakingahabitof takingacoupleofhours tocookontheweekend, you’ll save time during the week. Youwon’t have to worryaboutwhattoeateachevening,orwhetheryouneedtoruntothestore.You’llhavealltheingredientsonhand.Belowyou’llfindashoppinglist,menu,andrecipesforeverythingyouneed for one week. You can adjust the menu to include any of therecipes in chapter 8. Stick to drinking a smoothie or juice everymorning, pack up your lunch and snack, and revel in the ease ofenjoying a home-cooked meal every weeknight with only minutes ofpreparation.Althoughwehaven’t specifically listed itbelow,youneedto continue drinking 16 ounces ofwater at everymeal and at least 8ounceswitheachsnack.

ShoppingListforMenuPlanningWecreatedashopping list (see thispage) for theweeklongmenuplanthat follows. If you’re a vegetarian, shopping and preparing will beeasierforyou:simplystockuponunprocessed,cannedbeansandnuts,including black beans, garbanzo beans, cooked lentils, and so on. Anytimearecipecallsforananimalproduct,eitheraddmoreveggies,somenuts,oracupofbeansinplaceoftheprotein.Youcanalsousequinoainplaceoftheanimalprotein.

SHOPPINGLIST

1(5-to6-pound)wholeorganicroastingchicken

2poundsorganicgroundturkey

4boneless,skinlessorganicchickenbreasts

1poundlargeshrimp,peeledanddeveined

1½poundsjumboseascallops

12ouncesfirmwhitefish,suchashalibutorcod

1(14.5-ounce)canorganic,low-sodiumvegetablebroth

1(14.5-ounce)cantomatosauce

1(14.5-ounce)candicedtomatoes

1(8-ounce)cantomatopaste

1(14.5-ounce)canorganicblackbeans

1(14.5-ounce)canorganicgarbanzobeans

1poundquinoa

1poundbrownrice

1headbutterlettuce

1headeachredleafandgreenleafromaine,or2(1-pound)bagsmixedbabygreens

3poundsloosebabyspinach,or3(1-pound)bagsbabyspinach

3bunchesloosekale,or3(6-ounce)bagschoppedkale

1headgarlic

1(1-inch)piecefreshginger

4headsbabybokchoy

4mediumcucumbers

?4carrots

2(8-ounce)bagsshreddedorganiccarrots,or2poundsloosecarrots,shredded

1(8-ounce)bagbabycarrots

1pineapple

4greenbellpeppers

6redbellpeppers

2orangeoryellowbellpeppers

4mediumzucchini

3largesummersquash

2headsbroccoli,or2(8-ounce)bagsbroccoliflorets

1pintcherrytomatoes

3 (16-ounce) containers organic strawberries, or 3 (16-ounce) bags frozen organicstrawberries

2 (4-ounce) containers organic fresh blueberries, or 1 (8-ounce) bag frozen organicblueberries

2(4-ounce)containersorganicfreshraspberries,or1(8-ounce)bagfrozenraspberries

5bananas

8GrannySmithapples

1redapple(anyvariety)

4pears

2avocados

2whiteonions

1spaghettisquash

4lemons

8ouncesrawwalnuts

14ouncesrawcashews

2poundsrawalmonds

8ouncesdriedcranberries

8ouncescacaonibs

8ounceschiaseeds

1smallloafwhole-grainbread

1(16-ounce)containersteel-cutoats

Salt-freeseasoning,suchaslemonpepper,21SeasoningSalute,orother

1 (8-ounce) container organic hummus (or another can of garbanzo beans tomakeyourown)

1(8-ounce)containerGreekyogurt

1(4-ounce)containerpicodegallo

1(8-ounce)bottleoliveoil

1(8-ounce)bottleBraggLiquidAminos

1(8-ounce)bottleorganiccoconutwater

1dozenlargeeggs

4ouncesshreddedlow-fatcheddarcheese(optional)

4ouncesshreddedparmesancheese

8ouncescrumbledlow-fatfetacheese(optional)

PreparationDayIfyousetasideafewhoursoneday,youcanprepareyourproteinsandother time-consuming foods for the entire week. You’ll pack yourlunchesmore quickly in themorning, and youwon’tmake excuses atdinnertime.Ifyoucanwhipupahealthymealforyourfamilyintwentyminutes,thereisnoreasontograbtakeout,evenonthebusiestdays.

1.Roastthewholechickenandchickenbreastsaccordingtotherecipesonthispageandthispage.Oncecooled,cutthebreastsintoslicesandshredthedarkmeatfromthethighsandlegsoftheroastedchicken.Storeinanairtightcontainerintherefrigerator.

2.Seasonthegroundturkeywiththesalt-freeseasoning.Inalargesautépanovermediumheat,cooktheturkeyintwobatches,tossingconstantlyuntilthemeatisnolongerpink.Storecoveredintherefrigeratorforupto5days.

3.Roastthepeppers,zucchini,squash,andbroccoliintheovenaccordingtotherecipeforadoublebatchofRoastedGardenVegetables(thispage).Storecoveredintherefrigeratorforupto5days.

4.Prepare2cupsofthequinoaaccordingtotheCookedQuinoarecipe(thispage).Storecoveredintherefrigeratorforupto7days.

5.Prepare2cupsofbrownriceaccordingtoBrownRicerecipe(thispage).Storecoveredintherefrigeratorforupto7days.

6.SoakthealmondsandmakeadoublebatchofhomemadeAlmondMilk(thispage).Storeinsealed16-ounceglassmasonjarsintherefrigeratorforupto4days.

7.MakeadoublebatchofRitualTrailMix(thispage).Separateinto½-cupportionsandstoreinresealableplasticbagsinacool,darkplace.

Nowyou’rereadyfortheweek.Ifyoufollowthemealplanbelow,you’llbeonyourwaytoresettingforlife.

MEALPLAN

Thisplan consists of threemeals andone snackperday. If youweighover175pounds, you should addanother smoothie, juice, or snack toeachday.Youmaychooseanyfromthejuice,smoothie,orsnackrecipesinchapter8.

Day1Breakfast

16ounceswaterGreenBerrySmoothie(thispage)

Lunch

16ounceswaterMediterraneanSalad(thispage)If you’re taking itwith you towork, store the salad in a containerwithoutthedressingandbring2ouncesofthedressinginanothercontainer.When you’re ready for lunch, add the dressing to thesalad,cover,shake,andenjoy.

Snack

16ounceswaterHandfulrawalmonds1smallapple

Dinner

16ounceswaterMixed Green Salad (this page) with Lemon Vinaigrette (this page)OnebreastandonelegfromyourRoastChicken(thispage),skinremoved1cupRoastedGardenVegetables(thispage)½cupCookedQuinoa(thispage),reheatedorservedcold

Day2Breakfast

16ounceswaterGreenAlmondSmoothie(thispage)

Lunch

16ounceswater1 (8-ounce) scoop Chicken Salad (this page) onmixed greenswithyour choice of vinaigrette (this page) or 1 slice toasted whole-wheat bread, or 1 cupRoastedGardenVegetables (this page) onmixedgreenswithyourchoiceofvinaigrette(thispage)

Snack

16ounceswater16babycarrotswith2tablespoonsHummus(thispage)

Dinner

16ounceswater3largescallops,sautéedSautéedSpinach(thispage)½cupcookedBrownRice(thispage)Tomato-AvocadoSalad(thispage)

Day3Breakfast

16ounceswaterGreenBananaSmoothie(thispage)

Lunch

16ounceswaterRoastedVeggieandChickenSalad(thispage)If you’re taking itwith you towork, store the salad in a containerwithoutthedressingandbring2ouncesofthedressinginanothercontainer.When you’re ready for lunch, add the dressing to thesalad,cover,shake,andenjoy.

Snack

16ounceswater

½cupGreekyogurtwith½cupblueberries

Dinner

16ounceswaterShrimpStir-Fry(thispage,variation)

Day4Breakfast

16ounceswaterPineapple-BananaSmoothie(thispage)

Lunch

16ounceswaterSpinachSalad(thispage)6ouncesRoastedChickenBreast(thispage)2tablespoonsBalsamicVinaigrette(thispage)

Snack

16ounceswater1cupChiaSeedPudding(thispage)

Dinner

16ounceswaterSmallMixedGreenSalad(thispage)withvinaigretteofchoice (seethispage)Turkey-StuffedPeppers(thispage)

Day5Breakfast

16ounceswater

GreenAlmondSmoothie(thispage)

Lunch

16ounceswaterKale-QuinoaSalad(thispage)

Snack

16ounceswater½cupRitualTrailMix(thispage)

Dinner

16ounceswaterButterLettuceTacos(thispage)

Day6Breakfast

16ounceswaterRoastedVegetableFrittata(thispage)

Lunch

16ounceswaterMediterraneanSalad(thispage)RawRedPepperSoup(thispage)

Snack

16ounceswater1cupGreekyogurtwith½cupblueberries

Dinner

16ounceswaterSpaghettiSquashwithTurkeyMarinaraSauce(thispage)

Day7Breakfast

16ounceswaterStrawberry-BananaSmoothie(thispage)

Lunch

16ounceswaterRoastedVegetableFrittata(thispage)MixedGreenSalad(thispage)withvinaigretteofchoice(thispage)

Snack

16ounceswater1cupChiaSeedPudding(thispage)

Dinner

16ounceswaterFishBakedinFoil(thispage)Kale-QuinoaSalad(thispage)

Thismealplanwascreatedtogiveyoutheopportunitytotryoutsomeofourrecipes,butwewantyoutoenjoytheflexibilityandfreedomofchoosingothermealsor smoothiesor snacks fromtheplan inorder tofind your own favorites. Themain point is to learn to plan ahead forlifetimesuccess.Although we have included a full meal plan for all seven days, we

understand that youmay have a cheatmeal eachweek. Some of youmay love Sunday brunch, others may look forward to their Saturdaynight“datenight”andwishtohavefreedomthere.Wegenerallyreserveoursplurgesforsocialactivities,knowingthereareboundtobeoneortwoeachweek,andsticktohealthy,nutritious,soundwholefoodmealsinbetween.Listen toyourbody, recognize the impactofyour lifestyleonyourchoices,andtweaktheplantoworkforyou.

TAILORTHESEPRINCIPLESTOYOURLIFESTYLE

Wehavecoveredalotofdifferenttopicsinthischapter,includinghowandwhy you should increase your enzymes, how to supplement yourdiet, what the differences are among sugar options, and why it’s soimportant to find an exercise program that you can stickwith.We’veevengivenyouafullweek’sworthofrecipestoshowyouhoweasyitistointegratethisnewwayofeatingintoyourlife.Allof thisnew informationmayseema littleoverwhelming,but the

mainquestions foryou toconsiderare these:Whatcanyoucommit toeveryday?Whathealthyhabitscanyouaddineachweek?Thekey toyour long-termsuccess lies inmaking small changes that

youfeelmostcomfortablewithandthatbestfitintoyourlife.Youmayopt to eat more salads, choose organic whenever possible, stay awayfrom processed foods on a daily basis—all of these are great startingpoints. Celebrate your successes and brush off the slipups. Rememberthatwhatyoudothemajorityofthetimehasthemostimpactonyourresults.Attimeswhenyouseekgreaterandmorenoticeableresults,younowknowhow to intensifyyourgame.Youcanalways revertback totheJuiceCleanseResetDietprotocol,andifyouhaveaspecialoccasioncoming up and youwant tomake big changes quickly, check out oursuperchargedcleansesinchapter7.The main message we want to communicate to you in regard to

tailoringtheprogramtoyourlifeistochooseyourpriorities.Youcan’tdoeverythingallofthetime.Createalistofthethingsyoucancommitto,andthenprioritizeyourlistinordertokeepyourresetgoing.

Ourprioritylistlookslikethis:

•Drinklotsoffilteredwatereveryday•Buy100percentorganicforat-homemeals•Starteachmorningwithajuiceorsmoothie•Takeprobiotics•Preparedinnerathomeatleastthreedaysperweek

•Exerciseatleastfourdaysperweek

During times when you need to clean up your diet, make sure youschedule all of your diet priorities onto your calendar so that theyhappen. Other times, schedule as much as you can. Celebrate with amental pat on the back when you accomplish everything that isscheduled. Commit to getting over it quickly when you don’t get toeverythingonyourlist.Focusonmovingforwardintherightdirectionratherthanharpingonthepast.Beforeweclosethischapter,let’stakeamomenttoreflectonallyou

have accomplished. You’ve cleaned out the toxins, flooded your bodywith nutrients, learned how to exercise and eat right, and you havedelicious, nutritious, inexpensive recipes you can use over and overagain. You’ve probably lost a few pounds, and have seen noticeablechanges inyourskinandappearance.You’rearmedwithanewlyresetattitude, energy level, and metabolism. Your body craves healthynutritiousfood,yourdigestivesystemworksmuchmoreefficiently,andyouareradiant!Although you’re prepared to make the best decisions in the future,

there’llbethosetimeswhenyougainafewpounds,orgetofftrack,orjust findyourself inarut.Don’tgetdownonyourself; justgetbacktoreal,wholefoods. Inthenextchapter,wehavethreedifferentplanstohelpyougetbackontrackwhenyouneedaseriousresetinahurryorin a more significant way. You can save these plans for those littleemergencies,oryoucanusethemifyoufeelyoustillhavemoreworktodoandwanttocontinuelosingweight,repairingyourbeauty,orgettingtoned.Readontosupercharge!

“Patienceandperseverancehaveamagicaleffectbeforewhichdifficultiesdisappearand

obstaclesvanish.”

—JohnQuincyAdams

We’ve all been there: you had the best intentions of getting inshapeforamomentousoccasionmonthsinadvance,butsomehowyourhealth, the crazinessofwork, thedemandsof your family,unexpectedtravels,orpureprocrastinationderailedthoseintentions.Suddenlyyourbigeventisweeksorevendaysaway,andyouneedaplantohelpyoulook and feel amazing ASAP. It happens. We get it. In fact, thesuperchargedresetsprovidedinthischapterweredesignedespeciallyforthesesituations.Everyone fromcelebritiesgetting ready for the redcarpet tocouplespreparingfortheirweddingdayhaveusedthesesuperchargedresetstogetvisibleresultsquickly.ThemorecloselyyoulivetheResetYourLifeprinciples, the lessnecessary the supercharged resets become. Still,webelieve100percent inusingmomentousoccasionsasyour catalyst forsteppingupyourgameandmakingbiggerchangesinyourself-careandyourdiet.Ifyou’remotivatedtopresentyourbestselfatyourupcomingevent,following one of the supercharged reset programs from this chapter isdefinitelyinorder!Knowingyou’llbeshowingallinaswimsuitonthattropical vacation or needing to fit into a slim pair of suit pants or aslinkyblackdress for that class reunion is a surefireway tomakeyoukickyourwellness rituals intohighgear.Capitalize onhowmotivatedyou feel at this moment and dive in with total dedication. Determineyour personal goal for the event and then choose the category belowthatbestfitsyourneedsandtimeframe:

SuperchargedReset#1:ResetYourWeightin21DaysPresstheresetbutton,droptenpounds,restoreyourglow(thispage).

SuperchargedReset#2:ResetYourHealthin10Days

Losefivepounds,tightenup,eliminatecravings(thispage).

SuperchargedReset#3:ResetandRefreshin3DaysBanishbloat,getrefreshed,beconfident(thispage).

Consider the supercharged resets to be your crash course in overallwellness. Just as in the Juice Cleanse Reset Diet, your success willrequiresomeadvanceplanningandyourcompletededication.The supercharged resetscover the standard sevenmainareas—yourattitude and your mindset, your energy, your metabolism, your tastebuds,yourdigestive system,yourweight, andyourbeauty—aswell asan eighth: exercise. Because these supercharged resets are designed toachieve significant and visible results, they emphasize beauty andexercise.Therefore,tohelpguaranteethatyou’llmeetyourdesiredgoal,wegointomoredetailonhowtoresetyourbeautyandyourexercise.Exercise plays an important part in the twenty-one- and ten-daysuperchargedresetsbecauseitcanenhancetheresultsofalloftheotherresets! If you’ve been unsuccessful at sticking to a consistent exerciseroutine,nowisthetimeforyoutochangethat.Followtheprogramwegiveyou,andyou’llbeamazedbytheresults.

THESUPERCHARGEDRESETS

ResetYourAttitudeandYourMindsetKeep your eye on the prize. Supercharged resets are the absolutelyperfect time to focus your attention on a tangible goal. Visualizewithperfectdetail fitting into thedressor slacks thatyouwant towear foryourspecialoccasion.Focusonthisgoalthroughoutyoursuperchargedreset and you’llmaintain themotivation you need in order to stay oncourse.

ResetYourEnergyFuelingyourbodywithnature’sbestfruitsandvegetables,havingagoalthatmotivatesyou,andbringingmoremindfulness intoyourdayswillhelp your energy skyrocket. Use the supercharged resets as anopportunitytofreeyourselffromtheburdenoflife-forcedepletingfoodsandtoxicthoughts.

ResetYourMetabolismThecombinationof replacingprocessed foodswithnatural,pure foodsand increasing the frequency with which you feed your cells goodnutrition can improve your metabolism and bring your body back tofunctioningatitsoptimallevel.

ResetYourTasteBudsIfyouhaveveeredofftracksinceyourinitialexperiencewiththeJuiceCleanseResetDiet,it’stimetogetbacktobasicswhenitcomestogoodnutrition. Say good-bye to added sugars, refined carbohydrates, andchemicallyengineered foods.Thesuperchargedresets leadyouback toreal foods and, ultimately, leave you with cravings for unprocessed,nutrient-richfreshfood.

ResetYourDigestiveSystemThe important addition of oxygen-carrying, organ-cleansing, andenzyme-rich leafy greens to your diet helps restore good digestion.Supercharged resets canwake up sluggish bowels and improve overalldigestion.

ResetYourWeightConsiderthesuperchargedresetstobeyourultimatejumpstarttowardskinny.Thecombinationofwhatyou’reeating,whatyou’reeliminating,

detox treatments, and exercise will help you shed pounds and shrinkyourwaistline.

RESETYOURBEAUTY

Notonlydo the foods in the supercharged resetsmakeyouglow fromthe inside out, but the facial and body treatments we include in thissectionalsohelpyouglowontheoutside.Usethesesimpleandeffectivewaystorestoreamoreyouthfulglowintimeforyourspecialoccasion.Superchargedresetsaretheperfecttimetopamperyourself.Makethetime to squeeze in facial and body treatments on the specified days.These treatmentsaredesigned toenhanceyourbeautyand toopenupyourporestoallowfortheeliminationoftoxinsthroughyourskin.

Facials,Brighteners,andLightenersIndulge in the natural and effective facial and body recipes below toimprove the appearance and texture of your skin. Even if you havesensitiveskinandhavefoundthatstore-boughtfacialtreatmentsaretooharsh,youmayfindthenaturalandgentlerecipesbelowtobeaperfectfit. You’ll be amazed at how easy to prepare and beneficial these at-homerecipesareforyourskin.

PineappleandCoconutMilkHydratingFacial

Perfect for restoring hydration and remedying dry or flaky skin.Pineappleisamazingforreducinginflammationandpuffiness.Coconutmilkprovidesnourishingandeasilyabsorbedhydration.Watchrednessandpuffinessdisappear,leavingglowingskin.

4slicesfreshpineapple

2tablespoonscoconutmilk

Combinethepineappleandcoconutmilkinafoodprocessorandpuree

untilsmooth.Spreadthepasteuniformlyoveryourfaceandleaveonfor10minutes.Removewithadampcloth.

GreekYogurtandLemonFacialSkinTightener

Thisgentlyexfoliating treatmentgivesyou liftedand firm-lookingskininstantly. Lemons slough away dead skin and Greek yogurt’santibacterialpropertiespreventskinbreakouts.Lacticacidintheyogurtshrinks pores, leaving you with more youthful-looking skin. This skintightenercanbedonetwoorthreetimesaweekorwheneveryourskinneedsalift.

2tablespoonsplainGreekyogurt

Juiceof1lemon

1tablespoonhoney

In a small bowl, combine the yogurt, lemon juice, and honey and stiruntilsmooth.Applytoyourcleansedfaceandneck.Allowittodryfor20to30minutes.Leaveitonuntilyoufeeltheskintightenorupto1hour.Whenready,rinsewithtepidwaterfollowedbyacoldrinse.

PulpandHoneySkinBrightener

Aftermakinganyjuicewithcarrots,beets,orsweetpotatoinit,usetheleftoverpulpasthebaseforanantioxidant-richmask.Thiswillgiveyouanimmediatelyrefreshedandglowinglook.Honeyhelpsholdmoisturein the skin. It has astringent properties to draw out impurities thatwould normally stay clogged and cause blemishes. This mask is non-dryingandyourfaceshouldfeelniceandsmoothafterward.Orange-andred-pigmented produce have natural antiseptic properties with skin-brighteningeffects.

½cup carrot pulp (or other red-or orange-pigmented pulp, such as sweet potato andbeet)

1tablespoonrawhoney

Inasmallbowl,combinethecarrotpulpandhoneyuntilapasteforms.Applytoyourcleanskin.Allowit tostayonfor10to15minutesandrinsewithwarmwater.Patdry.

YogurtBaseSkinLightener

Thismaskwillquicklybecomeyournewsecretweaponfordealingwithfreckles, sunspots, or overall discoloration. Turmeric is fantastic foreveningoutskindiscolorations.Lemonssloughawaydeadskin.

3or4almonds,or1tablespoonalmondmeal

1½cupsplainorganicyogurt

2tablespoonsfreshlysqueezedlemonjuice

1teaspoonhoney

Pinchofgroundturmeric

Use a food processor to crush the almonds into powder. Combine thealmonds with the remaining ingredients and stir vigorously to blendwell.Applyasmallamountofthelightenertoyourskin.Leaveitonfor1to2hoursbeforerinsingyourface.

MintandLavenderFacial

Thisrefreshingandskin-soothingfacialismultifunctional.Lavenderandmint help induce relaxation, awaken your senses, and promote clearthinking,whiletheeggshelptightenandtoneyourskin.

1teaspoonorganicrawhoney

1rawegg

1teaspoondriedlavender

1teaspoonfreshchoppedmint

Warmthehoneyinasmallpanoverlowheatandthenblendwiththeeggtoformacreamypaste.Addthelavenderandmintandstirintothepaste.Coveryourfaceandneckwiththissoothingfacialandleaveiton

for15minutes,oruntilitdries.Removethemaskwithadampclothtorevealamorerelaxedyou.

GEORGIA T., PEDIATRIC NURSE • The carrot and honey facialmask has completely changed my skin. Store-bought skintreatmentsaretooharshforme.Thebrighteningresultthissimplemixturecreatesisamazing!

BodyTreatmentsIfyouhaven’teverexperiencedanat-homebodytreatment,you’reinfora treat.Notonlywill these treatments flush toxins fromyourskin,butthey’llalsoleaveyourskinradiantandsmooth.

CoffeeGroundExfoliant

Caffeic acid, found in coffee, has great anti-inflammatory andantioxidanteffectsontheskin.Itimprovesskinelasticitybystimulatingcollagenproduction.Thisone is abitmessy,but the silkyand smoothresultsaredefinitelyworthalittlemess.

1cupwarmcoffeegrounds

½cupseasalt

2tablespoonsoliveoil

Lay newspapers down on your bathroom floor. Stir all ingredientstogetherandapplythemixturetodryskin.Brushthoroughlyontoskin,giving extra attention to your elbows, feet, and other extra dry areas.Leave on for about 2 minutes. Brush off as much of the mixture aspossiblebeforehoppingintheshower.Alternatively,youcanapplyandwashoffintheshower,butcoverthedrainwithmeshtoavoidclogging.

Banana-SugarScrub

Wehave to share this one because it’s one of the best uses for brownbananas(inadditiontofreezingthemforsmoothies).Bananasthathavestarted to brown have higher potassium levels than yellow bananas,which is partially why this scrub results in such beautiful and well-hydratedskin.Thesugarsloughsawaythedeadskincells,allowingyourskintosoakinthepotassium.

1ripebanana

3tablespoonsgranulatedsugar

¼teaspoonpurevanillaextractoryourfavoriteessentialoil(optional)

Smashingredientstogetherwithaforkintoachunkyconsistency.Intheshower,patthesugarmixtureoveryourbodyandgentlymassageitin.Rinseoffwithwarmwater.Bonus:breakoffasmallpieceofthebananapeelandrubtheinsidepartofitonyourteethforabout60secondsforwhiterteeth.Somecallthisanoldwives’tale,butitworksforus!Tryitforyourselfbeforethrowingawaythepeel.

EasyDIYBodyScrub

Ifyou’rejuicing,combinetheleftoverpulpfromanyjuiceyoumakewithHimalayanseasaltforaneffectivebodyscrub.

RESETYOUREXERCISE

Fat-burning aerobic exercise (aerobic means “with oxygen”) is animportantcomponentofthesuperchargedresetsbecauseitallowsyoutomaintainmusclemass,decreaseunsightlycellulite,andridyourbodyofstoredtoxinsthathavemadethemselvesathomeinyourfatcells.Fat-burning exercise, achieved by keeping your heart rate below a certainthreshold(weexplainhowtodeterminethisthresholdbelow),burnsthemaximumpercentageofcaloriesfromfat,revsupyourmetabolism,andpromotesserioussweating.Anexampleoffat-burningaerobicexerciseissimplywalkingatamoderatepace.In addition to your normal strength-training program (if you have

one),you’lldothislow-intensity,fat-burningcardiosessiononanemptystomach upon rising each day. Your glycogen levels (storedcarbohydrates) are lowest after fasting for eight hours while sleeping.Forthisreason,amorningworkoutthatiscompleteduponrisingallowsformaximumfatburning.For the fat-burning and toxin-flushing tasks at hand, your morning

exercise is one of the times in life when less intensity yields betterresults. Because your overall calorie consumption will be lower thannormal during the supercharged reset, your goal is to exercise whileavoiding burnout and excessive hunger. Avoid making the mistake ofworking out at full effort in hopes of burning massive calories. Theintentionforyourmorningworkoutisnottoburnthemaximumamountofcalories,butrathertoburnthehighestpercentageofcaloriesfromfatas possible in order to get your lymphatic system moving. Thismaximizesfatlossandreducesyourtoxicload.

LetYourLiverBurnFat

High-energyactivitythatleavesyoubreathlesscanbuilduplacticacid.Whilelacticacidisacompletelynormalby-productofanaerobic(anaerobicmeans“absenceofoxygen”)respiration, this acid is converted into pyruvate by your liver, which allows you tocontinue pushing through an intense portion of your workout despite the lack ofavailable oxygen. Part of the beauty of staying within the low-intensity, fat-burning,aerobic zone during your morning workout is that instead of dealing with theconversionoflacticacidintopyruvate,yourlivercanstayfocusedonmetabolizingfatforelimination.

FindYourIdealTrainingZonesBecauseexercisingwithinyourfat-burningzoneisanimportantpartofthe reset, youmaywant to consider investing in aheart ratemonitor.Good-qualityheartratemonitorsstartaround$30.

Toidentifyyouridealtrainingzoneusingaheartratemonitor:

1.Firstdetermineyourrestingheartrate(RHR).Whilesittingstillbeforedoinganyexercise,seehowmanytimesperminuteyour

1.Firstdetermineyourrestingheartrate(RHR).Whilesittingstillbeforedoinganyexercise,seehowmanytimesperminuteyourheartbeats.Recordthatnumber.2.OnceyouknowyourRHR,determineyouridealfat-burningzoneusingtheKarvonenformula:todeterminethelowerrange,youfigure220minus[yourage]minus[yourRHR]x60%+[yourRHR].Todeterminetheupperrange,youfigure220minus[yourage]minus[yourRHR]x70%+[yourRHR].Seethesidebarbelowforanexample.

DetermineYourTargetHeartRate

Ifyou’re40yearsoldwitharestingheartrateof65andyouwanttoknowyourtrainingheartratefortheintensitylevelof60to70percent:

Lower range: 220 - 40 [age]= 180, 180 - 65 [RHR]= 115, 115 x .60 [minimumintensity]+65[RHR]=134beats/minute.

Upper range: 220 - 40 [age]= 180, 180 - 65 [RHR]= 115, 115 x .70 [maximumintensity]+65[RHR]=146beats/minute.

Training at the 60 to 70 percent intensity level means your training heart rate zoneshouldbe134to146beatsperminute.

To findyour ideal trainingzonewithoutusingaheart ratemonitor: Ifyoudon’townaheartratemonitorandit’snotonyour listofprioritypurchases,use this rateofperceivedexertion(RPE)section inorder toevaluateyourworkout intensity.Youshouldaimtostaywithinzone2forthemostefficientfat-torchingresults.

Zone1:Easy-breezy/50to60percentofmaximumeffortorpercentageofmaximumheartrate:

•Youcoulddoitalldayifitweren’tforboredomorblisters.Thiszoneisoftenusedasawarm-upforactivity.Consistentlyexercisinginthiszonehasbeenshowntodecreasebodyfat,bloodpressure,andcholesterol.•Upto85percentofcaloriesburnedarefromfat.

•Upto85percentofcaloriesburnedarefromfat.

Zone2:Easy fatburning/about60 to70percentofmaximumeffortorpercentageofmaximumheartrate:

•Youcancarryonaconversationwithease.•Youexperiencethesamebenefitsaszone1,butmoretotalcaloriesareburned.•Upto85percentofcaloriesburnedarefromfat.

Zone3:Moderateaerobic/about70to80percentofmaximumeffortorpercentageofmaximumheartrate:

•Youcanspeakbutneedtocatchyourbreathafterafewsentences.•Exerciseatthislevelimprovescardiovascularandrespiratorysystemsandstrengthensyourheart.•Morecaloriesareburned,butthepercentageoffatburneddropsdowntoabout50percent.

Zone4:Challenginganaerobic/about80to90percentofmaximumeffortorpercentageofmaximumheartrate:

•Youdefinitelycan’tspeakwithanyease.•Youcouldsustainthispacefortwominutes.•ThisisthezonewhereyouimproveyourVO2max(theamountofoxygenyouconsumeduringexertion)andendurance.•Inthishigh-intensityzone,youburnmaximumcaloriesbutonlyabout15percentfromfat.

Zone5:Maximumexertion/about90to100percentofmaximumeffortorpercentageofmaximumheartrate:

•Thezoneisonlysustainableforveryshortdurations(sixtysecondsmax).

max).•Youmustcatchyourbreathafterashorttimeatthislevel.

Nowthatyouunderstandwhereyourtargetheartrateoryourperceivedrateof exertion shouldbe,you’re ready toadd fat-flushingcardio intoyour life. In order to guarantee maximum results, the superchargedresets giveyou the exactdurationof timeyou shouldbe inyour zoneeachday.Makeithappen!

ALLISON C., STAY-AT-HOMEMOM • I followed the twenty-oneday supercharged reset before going to Hawaii for my ten-yearanniversarywithmyhubby.Afterhavingthreebabiesinthelastsixyears,Ihadmajoranxietyaboutbeingoutindaylightinmybikini.The anxietywasmore about how Iwould feel than itwas aboutwhatmy husbandwould see. I spokewith Lori andMarra aboutdoingasuperchargedresetandIdecidedtodivein.Ofcourse,theshift inmy food intakemadeadifference,but I trulybelieve thatthe fat-burning morning cardio is what created the biggestdifferenceinmywaistline.EachmorningIwouldsweatcompletelythroughmyclothinganditfeltlikethefatwasjustmeltingaway!Fast-forwardtoHawaiiand,Iamthrilledtosay,Ifeltconfidentandbeautifulinmyswimsuit.

IntegrateStrengthTrainingintoYourWorkoutWearebigadvocatesof strength training for longevity,overallhealth,andlong-termweight-losssuccess.Still,strengthtrainingisanoptionalcomponent of your supercharged resets. For aesthetic purposes, weemphasize fat-burning workouts over strength training duringsuperchargedresets. Ifyouhavebeautifulmusclesbut theyarehiddenbelowalayeroffat,you’llstillfeelunderwhelmedwithyourappearanceonyourbigday.Ifyoualreadyhaveastrength-trainingroutine, feel free tocontinue.

ThiscouldbePilates,weightlifting,orbodyweightexercises.Ifyou’renewtostrengthtrainingbutaremotivatedtobeginaprogram,tryone

of the many fitness applications that are available for download. For$.99,with a great app, you can turn your smartphone into a personaltrainer.

TargetedTipsforStrength-TrainingSuccess

•Ifyourattireforyourbigeventrevealsyourarms,add10minutesperdayofpush-ups,tricepdips,andlateralraisestoyourregularstrength-trainingworkout.Dothreesetsof15to20repetitionsperday.

•Ifyou’llbeshowcasingyourlegsinshortsorashortdress,considerrunningthestairsorthestadiumstepsatthelocalhighschool.Stopanddoasetof15calfraisesatthebottomandtopofeachset.

• If you’ll be wearing a swimsuit and want to tone your stomach and build shapelyshoulderstobalanceoutyourphysique,considerpaddleboarding,kayaking,ortennis.

Remember, exercise is going to be a key factor in the results of yoursuperchargedreset.Planyourdaysoutinadvance,putyourworkoutonyourcalendar,andsticktotheplan.Wepromisethattheresultswillbeworth it!Like the sayinggoes,noonehasever regretted thatworkouttheyjustfinished.

SUPERCHARGEDRESET#1:RESETYOURWEIGHTIN21DAYS

If you’re looking to lose a full clothing size or more, begin yoursuperchargedresetthreeweeksout.Aseriouscommitmenttoatwenty-one day programwill help you reach your goal. This plan takes totaldedicationfortotaltransformation.Youcandoit.Keepyoureyeontheprize.Mark your event date on your calendar and count down as thedaysgoby.

FirstTenDays:

•Twodaysofprep

•Twodaysofprep•Threedaysofliquidcleansing•Twodaysofpostcleansemeals•Onemoreall-liquidday•Twomoredaysofwhole-foodsresetmeals

NextElevenDays:

•Sixdaysofliquidmealscombinedwithonewhole-foodmeal•Threedaysofliquidcleansing•Twopostcleansedaysofjuices,smoothies,salads,andlightsnacks

Let’sgettoit!

Days1and2Theseareyourprecleansedaystogetreadyfortheupcomingallliquiddays.

ResetYourAttitudeandYourMindset Ifyouhavenotalreadydoneso, now is the time to pick your goal and visualize it with lasersharpfocus.Whetherit’sfittingintoapieceofclothingorfeelinglikeamillionbuckswhenyou see that old friend, identify your focus and reflect onthisgoaloften.

Reset Your Energy Aim to cut out caffeine. However, if you aren’twilling to let go of your caffeine addiction during the reset, switch togreen tea or a low-acid, organic coffee variety. A few days into theprogram,youmayfindthatyourenergyissohighthatyoudon’tneedthataddedmorningboost.Getreadytotransforminthenexttwenty-onedays.

Reset Your Metabolism You’re eliminating processed foods andconsumingmorefrequentmealstogetyourmetabolismbackontrack.

ResetYourTasteBudsBegineachmorningbydrinking1cupofwarmwaterwithabigsqueezeoffreshlemon.Thismorningritualstimulatesdigestion and promotes alkalinitywhile bringing your taste buds backintobalancetoreducecravings.

Reset Your Digestive System During these precleanse days, you’refeedingyourbodyplentifulamountsoffiberandchlorophyll-richgreensto get your digestive system moving things through and out moreefficiently.

ResetYourWeight

Day 1: Turn to this page and follow themeal plan for TwoDaysBeforetheJuiceCleanse.

Day 2: Turn to this page and follow the meal plan for One DayBefore the Juice Cleanse. You’re only three weeks away from aslimmer,leaneryou.

ResetYourBeautySkinbrushing,saunasessions,ordetoxbathsareallgreatwaystoassistyourbodytobegincleaningimpuritiesoutofyoursysteminordertomaximizeyourbenefitsfromthissuperchargedreset.

ResetYourExerciseBeforeeatinganything,upon rising,do forty-fiveminutesofcardioatyourmoderatefat-burningpace(zone2or60to70percentofyourmaxheartrate).Youcangoonawalkoruseapieceofgymequipmentleisurelytoaccomplishthis.

Days3,4,and5

These are juicing or smoothie days. Get ready for serious liquidnutrition.

ResetYourAttitudeandYourMindsetAttheendofeachdayorfirstthing in the morning before getting out of bed, celebrate youraccomplishmentoffeedingyourbodygreatliquidnutritionwhilegivingyourdigestive systemamuch-neededbreak.Acknowledge the strengthofyourwillpowertoresisttheprimaldesiretochew.

ResetYourEnergyThe liquidportionofyoursuperchargedresetmayleaveyousleepingbetterthaneverbefore.Withouttheconstantburdenofbreakingdownfood,you’llexperiencerestfulandrestorativesleep.

Reset Your Metabolism Drink a juice or smoothie every few hoursthroughout the day to keep your metabolism going. Stay on top ofdrinkingyourjuices/smoothies,evenifyou’renotfeelinghungry.Ifyouskipa juiceandendupstarving, itbecomesachallenge toreturn toaplaceofbalance.

ResetYourTasteBudsThesethreedaysarelikeanintensivetaste-budbootcampthatwillkickyourcravingstothecurb.You’refuelingyourcells with enzymes and nutrients while flushing out any residualprocessed foods and chemicals. Upon completing the liquid phase ofyoursuperchargedreset,cravingswillbeathingofthepast.

Reset Your Digestive System Continue yourmorning ritual of warmwater and lemon. During these three days, you’re flooding your bodywithabountyof fruitsandvegetables in readilyavailable liquid form,allowing your digestive system a much-enjoyed break and theopportunitytohealfrompastdamage.

ResetYourWeightTurntothispageandfollowthemealplansforthethree-dayjuicecleanse.Youshouldbeabletoeaseintotheseliquiddays

with little problem after following two days of the precleanse. Afterthreedaysofliquidnutrition,you’lleliminateexcesswaterweight,dropafewpounds,andfeelmotivatedtoachieveyourgoal.

ResetYourBeautyDoadryskinbrushdailyplustwosaunasessionsordetox baths during these three days. Indulge yourself with one of thenatural facialsthatbest fityourneeds(seethispage).Gettobedearlyand take napswhenever possible during your liquid days. Sleep offersyourbodythebestopportunitytorepaircellsandrecuperatefromlife’sdailydemands.

ResetYourExercise

Day 3: Before your first juice or smoothie, do forty minutes ofcardioatyourmoderatefat-burningpace(50to60percentofyourmaxheartrate).

Day4:DoPilatesoryogaforatleastforty-fiveminutes.

Day 5: Before your first juice or smoothie, do forty minutes ofcardioatyourmoderatefat-burningpace(50to60percentofyourmaxheartrate).

Days6and7Timetoaddbackinsolidfoodsafterthreefabulousdaysofallliquid.

Reset Your Attitude and Your Mindset Throw away all negativethoughts.Youaredoingamazinglywell.Afterthesedaysofplant-based,organic foods, you should experience clarity and energy. Choose toreleasenegativeemotions.Youcantreatthisasamentalexercise,oryoucanwrite down any negative thoughts that still weigh you down andthen shred, burn, or stomp on the paper. Try this for a sense ofimmediategratification.

Reset Your Energy By now, you should be experiencing the vitality-givingbenefitsofeatinghigh-quality,pure,organicfoods.Takenoteofhowyourenergyhasimprovedfromthetimeyoustartedthisresetuntiltoday.

ResetYourMetabolismFeedingyourbodyrealfoodthatitunderstandshowtoprocesswillkeepyourmetabolismrunningasitshould.

ResetYourTasteBudsContinueyourmorninglemonwaterritual.Youhaveprobablynoticedbynowthatbeginningyourdaywithwarmwaterandlemonmakesiteasiertomakehealthychoicesallday.

ResetYourDigestiveSystemOnthesesolidfooddays,post-juicingandsmoothie days, you should feel relief from any digestion issues orbloating you had pre-reset. If you still have symptoms, consider theherbalteaswediscussedonthispage.

ResetYourWeightTurntothispageandfollowthemealplansforthefirst twopostcleansedaysinchapter5.Thiswillextendthebenefitsofyourliquidcleansedaysandcontinuetoflushtoxins.

Reset Your Beauty Continue dry brushing. If at all possible, enjoy asaunasessionordetoxbathtokeepyourporesopenandclear.

ResetYourExercise

Day 6: Before your first meal, do forty minutes of cardio atmoderatefat-burningpace.

Day7:Restdayoroutsideactivitywithafriend.Goonawalkoramoderatehikeorbikeride.Golforplaytennisorbeachvolleyball.

Day8Todayyou jump rightback intoaone-day, all-liquid fast. It shouldbeeasy now that your system is clean and your cravings are gone. Getreadytoglow.

ResetYourAttitudeandYourMindsetYesterdayyoueliminatedyournegativethoughts.Nowit’stimetodeepenyourconnectiontowhatyouwishtobringintoyourlifeinordertofillthespaceyoufreed.If you releasednegative self-talk, replace itwithaffirmations. If you

releasedattachmenttohowothersjudgeyou,replaceitwithdedicationto treating yourselfwith kindness.Whatever itwas that you let goof,nowisthetimetoinviteandwelcomeinitsbettercounterpart.

ResetYourEnergyTodayisanenergy-boostingday.Thisone-dayfastcomes at the perfect time to recharge. Because you have been eatingcleanfoodandyourdiethasbeenfreefromfoodsthatwouldtypicallybog down your energy and make transitioning to liquid a challenge,todayyou’llnoticethatyouhavemoreenergythanyourfirstall-liquiddaylastweek.

Reset Your Metabolism After juice and smoothies only today, yourmetabolismwillbereadytoburnthroughtomorrow’smealsquickly.

ResetYourTasteBudsAll-liquiddays floodyourbodywithnutrientsand enzymes that will leave you craving pure and fresh foods on thedaysthatfollow.

Reset Your Digestive System Today is a great example of howembarking upon a single day of abstaining from food can be just thebreakyourdigestivesystemneedstohealandreboot.

ResetYourWeightSelectfromanyofthejuiceorsmoothierecipesin

this book. Aim for six juices per day or four smoothies. If you’recombining both juice and smoothies, we suggest two smoothies andthreejuices.

ResetYourBeautyContinuedrybrushingtoday.Thiseveningenjoyadetoxbathorsaunasession.Becauseit’safastingday,trytogettobedas early as possible or to sneak in a nap. Getting adequate sleep isessential on fasting days in order for your body to reap maximumbenefits.

ResetYourExerciseIt’stimetoincreaseyourfat-burningcardio(50to60percentofyourmaxheartrate)tofiftyminutespersessionthisweek.Remember,wesuggestyoudothiscardiofirst thing inthemorning. Ifthat is not possible for you, make sure you get this session on yourcalendarforanothertimeduringtheday.

Days9and10These are two days ofmeals before you transition into smoothies andjuicesandonemealperday.Ifpossible,preparethesemealsinadvance.

ResetYourAttitudeandYourMindsetRevisittheresetyourattitudeand your mindset practice from day 8. Stay committed to the samepractice fordays9and10.Repeatingyourgoalsover andoverbringsthem closer to reality. If you have ever considered creating a visionboard,nowisthetimetogetthatstarted.Thinkbigandbeginturningyourvisionintoyourreality.

ResetYourEnergyPayattentiontohowyoufeelaftermeals.Takenoteof any surges or slumps in your energy and adjust your future mealsaccordingly. This is your reset! If there are certain meals that do notmake you feel your best, feel free to change them out with anotheroptionfromtherecipesinthisbook.

Reset Your Metabolism Remember to continue drinking at least 64ounces per day of good-quality water to keep your metabolism andsystemsofeliminationworkingattheirpeak.

Reset Your Taste Buds Continue yourwarmwater and lemon ritual.Remember, this morning ritual stimulates digestion and promotesalkalinitywhileenhancingeliminationanddecreasingcravings.

Reset Your Digestive System If you used herbal teas yesterday,hopefully you feel the benefits today. Continue to drink lots of waterbetweenyourjuicesinordertokeepyourcellshydratedandelectrolytesbalanced.

ResetYourWeightEnjoyasmoothieorjuiceforbreakfastandchooseany of themeals and snacks found in this book for lunch, snack, anddinner.

Reset Your Beauty Do skin brushing and a natural exfoliatingtreatment. For extra silky skin, slather coconut oil on your skin for anaturalandchemical-freemoisturizer.

ResetYourExercise Continuewithdaily fifty-minute-long fat-burningsessions.

Days11,12,13,14,15,and16Duringthesedays,you’llconsumeall liquidsuntildinner.Juicinguntildinner allows your body to continue with the removal of toxins andflushingofexcessweight,whileyoustillenjoyaneveningmeal.Ifyouhaveaworkmeetingorlunchwithafriend,youmayswitchtohavingyour one meal of the day be lunch instead of dinner. If you do so,replacedinnerwithasmoothieorjuice.ResetYourAttitudeandYourMindsetChallengeyourselftocleanse

yourselfofexcesstechnologyforthesefourdays.Insteadofjumpingonyourphonetocheckemailorstatusupdateswhilewaitinginlineatthegrocery store, practice being still andmindful of all that is happeningaround you. This simple modification to your day can increase yourenergyandsenseofwell-being.Tryit!

Reset Your Energy Your energy will soar during these days. You’llnoticethatyoucanfeelcompletelysatisfiedfromliquidsalone.

ResetYourMetabolismEachday,you’reessentiallyembarkinguponafifteen-hourorlongerfast.Yourfastinghourswillbefueledbynature’sbest offerings, and your body will take on the task of breaking downyoureveningmealwithease.

ResetYourTasteBudsYou’llfindthatafterfeedingyourbodydelicioussmoothiesandjuicesallday,you’llcravethehealthiestoffoodsforyourdinner.

ResetYourDigestiveSystemYourdigestivesystemwillbeoperatingatits optimal level. The combination of chlorophyll-rich smoothies andjuices and a fiber-rich final meal are the ideal recipe for awesomedigestivehealth.

ResetYourWeight

Breakfast:Juiceorsmoothie

Snack:Juiceorsmoothie

Lunch:Juiceorsmoothie

Dinner:Chooseanymealfromthisbook

ResetYourBeautyContinuedrybrushing.During thesedays,use theextra time you freed up by cutting out unneeded technology to enjoytwodetoxbathsorsaunasessionsandatleastonefacialandtwobodyscrubs.

ResetYourExerciseTime to increaseyour fat-burning cardio to sixtyminutesperday.Remembertolistentoyourbodyandtopaceyourselfaccordingly.

Days17,18,and19You’re five days away from completing this supercharged reset! Youhavealreadycomeso farandyourbigday is rightaround thecorner.Thesenextthreedaysareyourfinalall-liquiddays.Bynow,youknowwhich your favorite juices and smoothies are. Stick to those for thesethree days, butmake sure you’re getting plenty of greens. You’re alsowelcome to add a plant-based protein powder (this page) to yoursmoothiesifitfeelsrightforyou.

ResetYourAttitudeandYourMindsetAcceptallpartsofyourselfandyourlife.Ifyouhavebeatyourselfupforaslongasyoucanrememberabout your thighs touching or your stomach not being as flat as youwould hope, forgive those parts today. Accept and embrace howbeautiful,vibrant,andhealthyyouare.

ResetYourEnergyBynow,youprobablyfeelbetterthanever.Atthispoint of the program,many people begin to feel like they can live onmuch less sleep.Enjoyyournewfoundenergy,but continue toaim forseventoeighthoursofsleepeachnight.

ResetYourMetabolismYourbodyisnowcompletelyclearofprocessedfoods,additives,andchemicalsthatmayhavepreviouslyinterferedwithyourdigestion.

Reset Your Taste Buds Relish in howwonderfully sweet the season’sbestfruitsandvegetablestastetoyouatthispoint.Ifpost-reset,youlosethis sense of satisfaction from fruits and vegetables, take that as yoursignalthatit’stimetogetbacktoaminireset.

ResetYourDigestiveSystemYourmorning lemonwatercontinues tobeanimportantpartofyourdailyritualfordigestivehealth.

ResetYourWeightDothethree-dayjuicecleansefromchapter4.

Reset Your Beauty Continue with skin brushing. Moisturize withorganiccoconutoil.Drinklotsofwater.

ResetYourExerciseDoforty-fivetosixtyminutesoffat-burningcardio.Listentoyourbodytodeterminelength.

DrinkWater!Avoid the mistake of decreasing your water consumption before an event. It’s welldocumentedthatyourmetabolismslowsdownwhencalorieconsumptiondecreasestoodrastically, and, as a result, your body stores fat in case it needs it later. This samepatternappliestowater.Ifyourbodyisdeprivedofwater,it’llholdontothewaterithas in case it needs to survive a long period without water. This leads to waterretention, stagnant energy, and toxinsbeing stored.On theotherhand, themoreyouflood your bodywith high-quality, filteredwater, themore easily your body releasesexcess water and eliminates toxins in doing so. Drinking loads of water before a bigeventhelpsyourskinglowandhelpseliminatebloat.

Days20and21Twodaystogo!!You’lleasebackintosolidfoodsbyintegratingsaladsandlightsnacks.Approachyourbigeventlookingandfeelingyourbest!

Reset Your Attitude and Your Mindset Affirm yourself and telleveryone who will listen how great you feel and what you haveaccomplished. Aim to surround yourselfwith peoplewho support andlove your best self.No one has the power to bring you down, but it’smucheasiertoliveyourbestandhealthiestlifewhenthepeoplearoundyousupportyourawesomeness.

Reset Your Energy Sugar-, carb-, and caffeine-induced peaks andvalleysofyourenergyshouldbeadistantmemorybynow.

ResetYourMetabolism Know that you’re able to listen to your bodyand judgewhenyou’re trulyhungryandwhenyou’re thinkingof foodoutofboredomortofillanemotionalneed.Yourmetabolismisbackinworkingordernowthatyou’refreefromhormone-filledfoodsandotherchemicallymanipulatedfoodsthatinterferewithyourbody’ssignals.

ResetYourTasteBudsOnthesefinaldaysofyoursuperchargedreset,pay attention to how delicious real food tastes. Make a consciousdecision to stick with eating real food only. This alone will greatlyimproveyourhealth.

Reset Your Digestive System Now that your system is workingefficiently, you can easily tell how various foods influence yourdigestion.Vownottoignorethemanymessagesyourbodysends.

ResetYourWeight

Breakfast:Greenjuiceorgreensmoothie

Lunch:Anygreensaladfromthisbook

Snack:Anysnackfromthisbook

Dinner:Juiceorsmoothieofchoice

ResetYourBeautyEnjoyyourfacialonday20.Onday21,indulgeinagreat body scrub, followed by coconut oilmoisturizer. Optional saunasession.

ResetYourExerciseDo sixtyminutesof fat-burningcardio.Youhavecomethisfar.Makesureyoufitintheselasttwosweatysessions.

Bravo!!! You completed your twenty-one day supercharged reset andwillpresentyourbestselfatyourbigevent.

SUPERCHARGEDRESET#2:ResetYOURHEALTHIN10DAYS

You’re about to embarkupon tendays to change.Dedicateyourself tothisplanfortendaysandyou’llfeelandlookyourabsolutebestintimeforyourbigday.

TheSuperchargedResetPlan:

•Twodaysofacceleratedpreparation•Sixdaysofjuicesorsmoothies•Twodaysofliquidmealsforbreakfast,mealofyourchoiceforlunch,andaliquiddinner

Let’sdoit!

Days1and2Thesetwodaysareaboutgettingyoureadyforyourupcomingsix-dayjuiceandsmoothiecleanse.Followingthesetwoprepdayswillhelpyoutransitionintotheall-liquiddayswithease.

Reset Your Attitude and Your Mindset When you choose to makeyourselfapriority,therearenolimitstowhatyoucanaccomplish!Whatcanyoueliminate fromyour life tocreatemore time foryourselfeachday?Canyoutotakeahiatusfromsocialmedia,giveupaTVprogram,wakeupanhourearliereachday,orgiveupasocialengagement?

ResetYourEnergyYoumayexperienceadipinyourenergythesefirstfewdaysasyouweanoffofsugars,caffeine,andfoodadditives.Knowthatit’stemporaryandwillpass.

ResetYourMetabolismByeliminatingprocessedfoodsfromyourdiet,yourmetabolismrecalibratestoitsoptimallevel.

ResetYourTasteBudsBegineachmorningbydrinking1cupofwarmwaterwithabigsqueezeoffreshlemon.Thismorningritualstimulatesdigestion and promotes alkalinity while enhancing elimination anddecreasingcravings.

ResetYourDigestiveSystemSiponherbaldetoxteas throughout theday(thispage)tobeginwakingupyourcleansingorgans.

ResetYourWeight

Day 1: Turn to this page and follow themeal plan for TwoDaysBeforetheJuiceCleanse.

Day 2: Turn to this page and follow the meal plan for One DayBeforetheJuiceCleanse.

ResetYourBeautySkinbrushdailyanddoabodyscrubonday2.Aftershoweringorbathing,moisturizewithcoconutoil.

ResetYour Exercise Do forty-fiveminutes of fat-burning cardio uponrising,onanemptystomach.Ifyoufeeluptoit,youmayopttoaddasecondforty-five-minutecardiosessiononday2.

NeedaPick-Me-Up?

Ifyourenergylagsandyouneedanextraboosttohelpyoupowerthroughyourcardiosessions,feelfreetoincorporateantioxidant-richgreenteaforinstantenergy.

Days3,4,5,6,7,and8You’re about to embark upon six spectacular days of juices andsmoothies.Makesurethatyouhaveallofyouringredientsandgetreadytofeelfantastic!

Reset Your Attitude and Your Mindset Six days of juicing is a bigendeavor.Stayfocusedonyourgoalandvisualizehowgreatyou’llfeeluponcompletingthisreset.Youcandothis!

Reset Your Energy If you experience fatigue or any other “healingcrisis,”visitthispagefortipstohelpyoutogetthroughthesymptomsquickly.Onceyoudo,yourenergylevelswillsoar.

Reset Your Metabolism You’re resetting your metabolism byconsumingajuiceorsmoothieeveryfewhoursthroughouttheday.Donotskipjuices.

ResetYourTasteBudsThe juicesand smoothies thatyou’reenjoyingare designed to feed your cells the nutrients and enzymes they mostneed.Uponcompletingthecleanse,you’llcravenature’spurestandmostnutrient-densefoods.

Reset Your Digestive System These six days provide your digestive

system a well-deserved rest, which allows your system to eliminatestored-uptoxinsandrepairpastdamage.

ResetYourWeightFollowthejuicecleansefromchapter4forsixdays.

ResetYourBeautySkinbrushdaily.Moisturizewithcoconutoilaftershoweringorbathing.Aim to take threedetoxbathsor sauna sessionsoverthesesixdaysandtoenjoytwoorthreebodytreatmentsorfacials.

Reset Your Exercise Do forty-five minutes of fat-burning exercise,preferablyuponrising.Aimtoaddanextrasessionofcardioontwoofthesesixdays.

StrengthTraining

Continueyournormalstrength-trainingprogram,ifyouhaveone.Ifyoudon’thaveone,weadvisenotstartingoneatthistimefortworeasons:(1)you’llbehungrier,and(2)yourmusclesmayretainextrawaterwhenyoufirststartastrengthregimen.

You’ll get the most immediate visible results from your cardio. For this reason, wesuggestthatyoufocusonthisifyoudon’thaveanexistingstrength-trainingprogramorifyoudonothaveenoughtimeforbothacardioandastrengthroutine.

Days9and10These two postcleanse days combine juices or smoothies with wholefood meals in order to ease you back into eating solid foods whilesustainingthebenefitsyouhaveachieved.

ResetYourAttitude andYourMindset You have proven to yourselfthatyouhavestellarwillpower.Keepthisconfidencewithyouandtapintoitwhenevertemptationisinyourpath.

ResetYourEnergyYourenergy levels shouldbe steadynow thatyouhaveeliminatedenergy-zappingprocessedfoods,sugars,andadditives.

Reset Your Metabolism Your metabolism is reset to want foodthroughout the day. Even if you’re not feeling too hungry, avoidskippingmealsorjuices.Youcanoptforsmallerportions,butcontinueto feed your body every few hours in order to keep yourmetabolismhigh.

ResetYourTasteBudsYouhaveeliminatedcravings forhigh-fatandsugar-ladenfoods.

ResetYourDigestiveSystemIfyouhaveanybloatingordiscomfortasyouaddfoodbackin,tryanherbaltea.Forsomeoptions,visitthispage.

Reset YourWeight For breakfast,make any smoothie or juice recipefromthisbookthatcontainsgreens.Chooseanylunchandsnackrecipefromchapter8,andfordinner,chooseanysmoothieorjuicerecipe.

ResetYourBeautyOnday9,enjoyyourfavoritefacialandbodyscrub(seethispage).

Reset Your Exercise On these last two days, do forty-five to sixtyminutes of fat-burning, sweat-inducing, toxin-flushing cardio uponrising.Remember,yourfirstworkoutisinthemorning,uponrising,onanemptystomach. Ifyou feelup to thechallenge,addasecond forty-five-minutesessiononday10.

Bravo!!!Youhavecompletedyourten-daysuperchargedreset.

SUPERCHARGEDRESET#3:ResetANDREFRESHIN3DAYS

Ifyoufollowahealthy,cleaneatingplanandareprettyhappywithyourweight,butstillhavethedesire foraminireset inorder tobeatyourabsolutebestforaspecialoccasion,thethree-daysuperchargedresetistheplanforyou.

TheSuperchargedResetPlan:

•Oneprepdayoftwoliquidmeals,onesnack,andonesolidmeal•Twodaysofjuicesandsmoothies

Herewego!

Days1–3These three days are about quick transformation. Your energywill beboosted, your eyeswill be brighter, and your pants will be awee bitlooser—allinjustthreedays.

ResetYourAttitudeandYourMindsetThequickestwaytogiveyourselfamentalmakeoverthatisguaranteedtoimproveyourmindsetistopracticegratitude.Therearetwopartstoyourthree-daygratitudepractice:

1.Takeoutapieceofpaperandlisteverythingyoucanthinkofthatyou’re grateful for. Include big things like your family and yourhealth,andlittlethingslikefindingagoodparkingspotatthestoretoday or finding that thing that has beenmissing forever.Make aspecialpointtoincludetheuniquethingsthatbringyouunexpectedjoy like your favorite song, the amusing billboard you passed bytoday,orthewayyourmostcomfyloungepantsfeelwhenyouput

themonaftera longday.Readthis listeachmorningandeveningandaddtoit.Themoretimeyouspendwithyourlist,themoreitgrowsasyoufindmoreandmorereasonstobegrateful!

2.Sometimespeoplecomplainsimplyforthesakeofcomplaining.It’sa way to fill in gaps of silence. Now that you have written yourgratitudelistandrealizethatthereissomuchforyoutobegratefulfor, commit to focus on the positive and indulge yourself in threedays of NO negativity. For these three days, vow to abstain fromcomplaining.Youmaynotbeawareofhowmanynegative thingsleaveyourmoutheachdayuntilyoumakeaconsciousdecisiontoavoid saying anything negative. When you eliminate negativechatter, miracles can happen—somehow the negative things thatyoudidn’tcomplainaboutgoawayontheirown.

Reset Your Energy In three days, you’ll have more energy and willwakeuponthemorningofyoureventfeelingrefreshed.

Reset Your Metabolism These three days will kick your metabolismbackuptohighgear,leavingyouburningcaloriesefficiently.

ResetYourTasteBudsYou’ll beamazedathow, in three shortdays,youcangreatlydiminishcravingsforsaltyandsugaryfoodsbyfeedingyourbodythenutrientsthatitreallyneedsforvibranthealth.

ResetYourDigestiveSystemBecausethisisashortreset,youwanttobesuretogetthingsmovingrightaway.Ifnecessary,youmayconsideranherbaltea(seethispage)tosupportyourdetox.

ResetYourWeight

Day 1: This is an accelerated prep day for your two-day juicecleanse. Have a juice or smoothie for breakfast, a meal of yourchoice for lunch, a snack each day, and a juice or smoothie for

dinner.

Days2and3:Turn to thispageand follow themealplan for thefirsttwodaysofthejuicecleansefromchapter4.

ResetYourBeautySkinbrushdailyandapplycoconutoilmoisturizeraftershoweringorbathing.Days1and3:Naturalbodyscrub—wesuggestthecoffeegroundscrubonthispageto increasecirculationanddecreasecellulite.Try todoatleastonedetoxbathorsaunasessionandonefacialtreatment.

Reset Your Exercise One hour of sweat-inducing yet low-intensitycardioupon rising. If droppinga fewpounds is part of your three-daygoal, add an extra forty-minute fat-burning session at another timeduringtheday.Donottrytogoastraighthourandfortyminutes. It’simportant to split these cardio sessions forbest results and so that thesessionsdon’tzapyourenergy.

Bravo!!!Youcompletedyourthree-daysuperchargedreset!

Whetheryouembarkonthetwenty-one-day,ten-day,orthree-dayreset,fully commit to following the plan! Remember to do your groceryshopping inadvanceand toclearyourkitchenofany foods thatcouldderail your success. If you should fall off thewagon, promise yourselfyou’lljumprightbackon.Inadditiontotheaestheticchangesyou’llsee,you’ll feelbetterandwillhavemoreenergy.Walk intoyourbigeventwiththeconfidencethatyoulookasgoodontheoutsideasyoufeelontheinside.Enjoyyourself!

“Thedoctorofthefuturewillnolongertreatthehumanframewithdrugs,butratherwillcure

andpreventdiseasewithnutrition.”

—ThomasEdison

Alloftherecipesmentionedearlierinthisbookarecontainedhere.We’ve organized them into categories, beginning with juices andsmoothies. Themeals are organized into breakfast, lunch, dinner, andsnack, andwealsohave some soupandhomemadevinaigrette recipesfor you. Each recipe is simple to prepare and uses easily obtainedingredients.Mostcanbemadeaheadandtheneatencoldorreheated.

GREENJUICES

The juiceswill bemade ina juicer,not ablender. If youdon’thaveajuicer,butdohaveaVitamixorablender, skip to thegreen smoothiesection (this page). If you have a juicer, please use that for the juice-cleanse portion of the Juice Cleanse Reset Diet, as you’ll have fasterresultswhilejuicing.Thefiberisremovedfromthefruitandvegetablesin the juicing process,while in the Vitamix or blender, it’s left in thefinished product, making a smoothie rather than a juice. These juicerecipeswon’ttastethesameorhavethecorrectconsistencyifyoutrytomaketheminyourblender.These green juices have a combination of vegetables and fruit formaximumnutrition. They’re the building blocks of your cleanse and agreatadditiontoyourdieteveryday.Theleafygreenveggiesgivethesejuicescolor,minerals,andvitamins,andthefruitaddsnaturalsweetnessto keep them tasty. Once you are accustomed to the basic flavors ofthesejuicesandsmoothies,experimentwithaddingmoregreensandlessfruit. Preparing juices and smoothies isnot an exact science.Variablessuchasthetypeofjuicerorblenderandtheripenessoftheproducewillyield varying textures and quantities of juice. Feel free to adjust therecipesasdesired.Minortweakswillnotimpactyourresults.

LemonGreenJuice

This juice is great first thing in the morning, as the lemon gets yourmetabolismstartedand the leafygreensprovideessentialvitaminsandmineralstoenergizeyoufortheday.MAKES16OUNCES

½lemon

1cupspinach

½headromainelettuce

1cupchoppedcucumber

1largeGrannySmithapple,sliced

Juice the lemon using a manual citrus juicer. Juice the remainingingredientsinajuicer,andthencombinewiththelemonjuice.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Mango-KaleJuice

This is a green juice that doesn’t taste green. The mango addsantioxidantsandsweetflavor,whilethenutrientsinthekaleandappleshelpdetoxifytheliverandfightfreeradicals.MAKES16OUNCES

2buncheskale

2mangoes,pitted

1largeGrannySmithapple,sliced

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreenGingerJuice

The addition of ginger to this green concoction boosts immunity andaidsindigestion,whileaddingazingofflavor.MAKES16OUNCES

1bunchkale

4stalkscelery

1cupspinach

1cucumber,chopped

2GrannySmithapples,sliced

1(½-inch)piecegingerroot

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreenCarrotJuice

A sweet concoction that boosts your immune system, helps reduceinflammation,andflushesexcesswaterfromyoursystemwhileloadingyouupwithantioxidants.MAKES16OUNCES

½lemon

3carrots

1cucumber,chopped

2handfulsdandeliongreens

½cupcubedpineapple

Juice the lemon using a manual citrus juicer. Juice the remainingingredientsinajuicer,andthencombinewiththelemonjuice.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

RedGingerJuice

Thisjuiceisarealenergyboost,andit’sgreatwhenyouneedapick-me-uporwhenyouneedtofuelaworkout.Thefruitprovidesenergy,whilethebeetincreasesendurance,andtheceleryandfennelpushouttoxins.MAKES16OUNCES

1lime

1beet

1GrannySmithapple,sliced

1pear,sliced

4stalkscelery

1fennelbulb,chopped

1(¼-inch)piecegingerroot

1(¼-inch)pieceturmericroot

Juice the lime using a manual citrus juicer. Juice the remainingingredientsinajuicer,andthencombinewiththelimejuice.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreenPineappleJuice

Agreatwaytogetyourkidstodrinktheirgreens.Thepineapplehelpswithdigestionandreducesinflammation,whilethegreensaddvitaminsandnutrients.MAKES16OUNCES

1bunchkale

1bunchspinach,or2cupsloosebabyspinach

1bunchromaine

½pineapple,cubed

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

WildGreenJuice

This is a lighter version of Green Pineapple Juice (this page). Thecucumber, celery, and dandelion act to hydrate while flushing outtoxins.MAKES16OUNCES

½pineapple,cubed

4stalkscelery

1cucumber,chopped

4leaveskale

Handfulofwildgreens(suchasdandelion)

1(½-inch)piecegingerroot

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Spinach-Pineapple-MintJuice

Themint in this juice ties together the sweetpineappleand tartgreenapplesowellthatyouwon’tevennoticethespinach.MAKES16OUNCES

½lemon

3cupsspinach

2GrannySmithapples,sliced

2cupscubedpineapple

8mintleaves

Juice the lemon using a manual citrus juicer. Juice the remainingingredientsinajuicer,andthencombinewiththelemonjuice.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Kale-BasilJuice

AsavoryblendthatwillhaveyoudreamingofRome.Kale,basil,apples,celery, and fennel combinewith coconut water and spices to detoxifyandrepairskincells.MAKES16OUNCES

1cupkale

1cupbasil

2GrannySmithapples,sliced

3stalkscelery

1fennelbulb,chopped

1(¼-inch)piecegingerroot

1(¼-inch)pieceturmericroot

1cupcoconutwater

Juice all of the ingredients except the coconut water in a juicer.Combinewiththecoconutwater.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Carrot-BeetJuice

Thisjuiceissurprisinglysweetandrefreshingforavegetableblend.It’ssupercleansingandchock-fullofbeta-carotene.MAKES16OUNCES

1largecarrot

1largeredbeet,chopped

1redapple,sliced

1stalkcelery

1(½-inch)piecegingerroot

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

FRUITJUICES

These juices containmainly fruit and are a bit sweeter than the greenjuices. They have a higher sugar content than the green juices andshouldbelimitedtooneortwojuicesperdayonthecleanse.Drinkingone when you have an energy slump or before a workout can beespeciallyhelpful.

Apple-GingerJuice

A zesty update to apple juice. A sweet source of immunity-boostingvitaminsandminerals.MAKES16OUNCES

1lemon

3apples,sliced

1(½-inch)piecegingerroot

Juice the lemon using a manual citrus juicer. Juice the remainingingredientsinajuicer,andthencombinewiththelemonjuice.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Apple-BerryJuice

A blend of berry flavors sweetens any palate. The antioxidants in theberries will help fight free radicals and rejuvenate your beauty in notime.MAKES16OUNCES

2apples,sliced

1cupstrawberries,hulled

1cupblueberries

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Ginger-PearJuice

Pear,citrus,andgingercombinetocreateapowerfulimmunity-boostingjuice,fullofvitaminC.MAKES16OUNCES

1tangerine

1lemon

1largepear,sliced

1(½-inch)piecegingerroot

Pinchofcayenne(optional)

Juice the tangerine and lemon using amanual citrus juicer. Juice thepearandgingerinajuicer,andthencombinewiththecitrusjuices.Mixin the cayenne if you want an extra kick. Store in an airtight glasscontainerintherefrigeratorforupto24hours.

GREENSMOOTHIES

Time tobreakout theblenderandwhipup some smoothies.Althoughthebitsof fiber in thedrinkswillmakethemthicker, they’llalsokeepyou full longer. For smoothies, you canusebananaor avocado to addcreaminess and flavor. Please note that the strength and capability ofyourblenderwillaffecttheconsistencyofyoursmoothie.Ifitseemstoothick, you can add water, coconut water, or even some of yourhomemade almond or hempmilk. If you use all fresh ingredients (nofrozenfruit),add½cupofice,iftherecipedoesn’talreadyincludeit,tomakeyoursmoothiecold.Whenyou’reonthejuice-cleanseportionoftheresetdiet,it’sbesttousea juicer, ifyouhaveone,andfollowthe juicerecipes. Ifyoudon’thave a juicer, use the smoothie recipes that follow in yourVitamix orblender.

GreenBananaSmoothie

Thiscreamyblendofbanana,spinach,andkaleiscombinedwithappleto deliver an energizing, nutrient-dense, fiber-rich, and satisfyingsmoothie.MAKES16OUNCES

1largehandfulspinach(about1cup)

1largehandfulkale(about1cup)

1banana,peeled

1redapple,coredandsliced

½cupwater

½cupice

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreenAlmondSmoothie

This protein-rich green smoothie will satisfy your sweet tooth whilesustainingyourenergyforhours.MAKES16OUNCES

1largehandfulspinach(about1cup)

1cupAlmondMilk(thispage)

2pears,coredandsliced

1frozenbanana,peeled

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

BlackandGreenSmoothie

Thisspeckledcombinationofpineapple,blackberry,andspinachboostsyour immune systemwhile delivering a healthy dose of iron, protein,andantioxidants.MAKES16OUNCES

2handfulsspinach(about2cups)

½pineapple,cubed

¾cupblackberries

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreenBerrySmoothie

Youwon’tevennotice the tasteofkale in thisberry,apple,andcarrotblend.Fromincreasingenergytodetoxifyingtheliverandfightingfreeradicals,thissmoothiedoesitall.MAKES16OUNCES

½bunchkale,chopped(about1cup)

1handfulmixedbabygreens(about1cup)

1carrot,chopped

1greenapple,coredandsliced

1cupraspberries

½cupwater

½cupice

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreenEnergySmoothie

Antioxidant-rich green tea delivers an energy boost in this refreshingblend of melon, spinach, and cucumber. This will also help you shedexcesswaterandridyourbodyoftoxins.MAKES16OUNCES

½lemon

1cupspinach

½cucumber,seededandpeeled

1cuphoneydewmelon,cubed

1cuporganicgreentea

Juice the lemonusingamanualcitrus juicer.Add the lemon juiceandthe remaining ingredients to a high-speed blender and blend untilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

FRUITSMOOTHIES

Thesesmoothiesarecomposedmostlyoffruit.Althoughfruitmadeintoa smoothie contains fiber and therefore slows your body’s sugarabsorption,youshouldstilllimitthesesmoothiestooneortwoperdaywhile on the juice-cleanse portion of the reset diet. Midmorning,midafternoon,orpreworkoutarethebesttimestohaveafruitsmoothie.

Banana-BerrySmoothie

Banana serves as a creamy complement to berries. It boosts theabsorptionofantioxidantsandphytonutrientsandhelpsyour skin staysoftandsupple.MAKES16OUNCES

1largeorange

¼cupblueberries

½cupraspberries

1kiwi,peeled

1frozenbanana,peeled

½cupice

Juice the orange using a manual citrus juicer. Add the juice and theremaining ingredients toahigh-speedblenderandblenduntil smooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Strawberry-BananaSmoothie

High in vitamin C and potassium, this delicious blend of strawberriesand banana will make you think you’re having dessert while you’reboostingyourimmunesystem.MAKES16OUNCES

2cupsstrawberries,hulled

1frozenbanana,peeled

1cupice

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Honeydew-OrangeSmoothie

Thissmoothiehasanabundanceofsummerfruitandmelontoaidincellregeneration,ridthebodyoftoxins,andreduceinflammation.MAKES16

OUNCES

1orange

1cupcubedhoneydewmelon

½peach,peeledandpitted

½cupcubedpineapple

1cupice

Juice the orange using a manual citrus juicer. Add the juice and theremaining ingredients toahigh-speedblenderandblenduntil smooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Kiwi-BerrySmoothie

Kiwi, blueberry, and banana combine to boost your beauty quotient.With phytonutrients and antioxidants, your skin will glow and berefreshed.MAKES16OUNCES

3kiwis,peeled

2cupsblueberries

1greenapple,coredandsliced

½cupice

Combine all the ingredients in a high-speed blender and blend untilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

GreensicleSmoothie

RemembereatingCreamsicleswhenyouwereakid?Thecombinationofcreamy vanilla ice cream and orange Popsicle was so tasty andsatisfying. This grown-up version is made with almondmilk, oranges,andkale—ahealthyversionofthatchildhoodtreat inaglass.MAKES16OUNCES

1orange

1cupchoppedkale

½cupAlmondMilk(thispage)

1cupicecubes

Juice the orange using a manual citrus juicer. Add the juice and theremaining ingredients toahigh-speedblenderandblenduntil smooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Cherry-BerrySmoothie

The flavors of cherries and raspberries combine to boost metabolism,curbappetite,andfightfreeradicals.MAKES16OUNCES

½cupfreshcherries,pitted

½cucumber,peeledandseeded

1apple,coredandsliced

½cupfreshorfrozenraspberries

½cupice

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

Pineapple-BananaSmoothie

Thistropicaltreatcombinespineapple,banana,andcoconuttogiveyoua boost of potassium and bromelain, which increases skin hydrationwhilereducinginflammation.MAKES16OUNCES

2cupscubedpineapple

1½frozenbananas,peeled

½cupcoconutwater

Combineallof the ingredients inahigh-speedblenderandblenduntil

smooth.Storeinanairtightglasscontainerintherefrigeratorforupto24hours.

ALKALIZERS

Alkalizerswillhelpyoureachthatslightlyalkalinestatewediscussedinchapter 3. These juices are lighter than the others, slightly sweet, andsuperrefreshing!Thesejuiceswillstoreforadayortwolongerthanthejuicesandsmoothiesabove.

Cucumber-WatermelonJuice

Nothing says summermore thanwatermelon. This alkalizing blend ofcucumber,watermelon,andlimeiscoolandrefreshing.MAKES16OUNCES

½lime

1cucumber,peeledandseeded

2cupscubedwatermelon

½cupicecubes

Juice the lime using a manual citrus juicer. Juice the remainingingredients in a juicer, and then combine with the lime juice.Alternately,addthelimejuiceandtheremainingingredientstoahigh-speed blender and blend until smooth. Store in an airtight glasscontainerintherefrigeratorforupto36hours.

SpicyLemonade

Thisjuicewillboostyourmetabolism,helpalkalizeyou,andcurbyourappetite.Lemonadewithakick!MAKES16OUNCES

1lemon

12ounceswater

2tablespoonsrawagave

Cayennepepper

Juicethelemonusingamanualcitrusjuicer.Combinethelemonjuice,water, and agave, and then add cayenne pepper to taste. Store in anairtightglasscontainerintherefrigeratorforupto36hours.

Cucumber-AppleJuice

Cucumber,apple,andgingergiveyoualow-calorie,refreshingtreatthatwillkeepyoucravingmore.Thegingeraddsanimmunity-boostingzestyflavor.MAKES16OUNCES

1cucumber,chopped

2apples,sliced

1(½-inch)piecegingerroot

Juicealloftheingredientsinajuicer.Storeinanairtightglasscontainerintherefrigeratorforupto36hours.

CocoKaleJuice

This refreshing blend of pears, coconutwater, and kalewill have youdreaming of the tropics while you increase your energy and detoxifyyourliver.MAKES16OUNCES

1lime

1handfulkale

1½cupscoconutwater

2pears,sliced

Juice the lime using a manual citrus juicer. Juice the remainingingredientsinajuicer,andthencombinewiththelimejuice.Storeinanairtightglasscontainerintherefrigeratorforupto36hours.

MILKS

Although theyare calledmilks, noneof these juices containanydairy.They aremade fromnuts or hemp seeds, and are high in protein andsupersatisfying. While you’re on the juice-cleanse portion of the resetdiet,you’lldrinkamilkeachnightasyourfinalmeal.Thecombinationofproteinandhealthyfatswillhelpyousleeplikeababy.

AlmondMilk

Thisdeliciousnutmilkwillhaveyouswearingoffdairyforever.Fullofprotein, essentialminerals, andhealthy fats, this is the perfect proteinshake.MAKES16OUNCES

½cuprawalmonds,soakedinwaterfor6to8hours,thendrained

1½cupswater

1teaspoonvanillaextract

½teaspooncinnamon

1tablespoonrawagave,or2Medjooldates,pitted

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Strainthroughastrainerorachinois.Storeinanairtightglasscontainerintherefrigeratorforupto36hours.

CashewMilk

This issotastyyou’ll thinkyou’reeatingsomethingbadforyouratherthanagreatsourceofproteinandpotassium.MAKES16OUNCES

⅔cuprawcashewnuts,soakedinwaterfor4hours,thendrained

2cupswater

1cupice

1Medjooldate,pitted,or1teaspoonrawagave

2frozenbananas,peeled

2tablespoonsrawcacaopowder(optional)

1teaspooncinnamon

ApinchofCelticseasalt

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto36hours.

HempMilk

Hemp is agreat low-fat, lower-calorie sourceofprotein.For flavoring,choosecinnamonororangezest,basedonyourpersonalpreference.Onitsown,hempdoesn’thavealotoftaste.MAKES16OUNCES

½cuphempseeds

1tablespoonrawagave,or2Medjooldates,pitted

½teaspoonvanillaextract

½teaspooncinnamonororangezest

Combineallof the ingredients inahigh-speedblenderandblenduntilsmooth.Storeinanairtightglasscontainerintherefrigeratorforupto36hours.

BREAKFAST

You’vehearditbefore,butbreakfastreallyisthemostimportantmealoftheday.Youarefastingwhileyousleep;whenyougetoutofbed,youneedtowakeupyourmetabolismanddigestivesystemtostartburningfatandcreatingenergy.Drinkingasmoothieorajuicefirstthinginthemorning is great, but on those days when you want something moresubstantial,aproteinorwholegraindishmadethenightbeforewillgetyououtthedoorfastandwellfed.

RoastedVegetableFrittata

Thisisaneasy-to-make,protein-richdishthatcanbeservedhot,cold,oratroomtemperature.Makeitthenightbeforeyouwanttoserveitandreheatforbreakfast,orpairitwithasaladforalightlunch.

SERVES2

2organiceggs

4organiceggwhites

1cupRoastedGardenVegetables(thispage)

Preheattheovento350°F.Coatan8-inchroundcakepanwithcookingspray.Inamediumbowl,whisktogetherthewholeeggsandeggwhites.Stirtheroastedvegetablesintotheeggmixture.Pourthebatterintotheprepared cake pan. Bake uncovered for 45minutes, until the batter isfirmandjuststartingtobrownontop.Toreheat,placethefrittatainamicrowavefor45to60secondsorwarmina350°Fovenfor15minutes,coveredwithfoil.Storecoveredandrefrigeratedforupto5days.

Steel-CutOatmeal

Steel-cutoatstakealittlelongertocookthanrolledoats,butthat’snotaproblem if you plan ahead. It can be served warm or at roomtemperature.SERVES4

1cupsteel-cutoats

Salt

Filla2-quartsaucepanwith3cupsofwaterandsetovermediumheat.Add theoatmeal and salt to taste.Bring toa rollingboil.Turnoff theheat,coverthepan,andleaveonthestoveforatleast30minutes.Stirwellandserve.Coverandrefrigeratetheleftovers.Toreheat,warminasaucepan on the stove over medium-low heat, stirring frequently, forabout5minutes.

LUNCH

Thelunchrecipesarealleasytoprepareaheadoftime,takewithyou,andassemblebeforeeatingorserving.Planaheadsoyoucanbringyourlunchwith you. Thiswillmake eatinghealthier foodsmuch easier foryou.

TurkeyPatty

Witha little seasoning, a turkeypattyhas flavor to rival thebestbeefburger, with half the fat and calories. Serve warm, cold, or at roomtemperature.SERVES4

1poundgroundturkeybreast

¼teaspoongarlicpowder

½teaspooncumin

1teaspoonchoppedparsley

Inabowlandusingyourhandstomix,combinetheturkey,spices,andparsley. Shape into 4 patties. Spray a skillet with cooking spray andplace overmedium-high heat. Cook the patties for 6minutes on eachside.Storecoveredintherefrigeratorforupto5days.Toreheat,warmthepatties inamicrowave for45seconds,orheat ina sautépanovermediumheatfor4minutes.

Tomato-AvocadoSalad

Thissimplecombinationoftomatoes,nuts,andavocadoissatisfyinganddelicious.A simplevinaigrette complements the flavorof thealmonds.SERVES4

1pintcherrytomatoes

1wholeavocado,sliced

4ouncesMarconaalmonds

¼cupChampagneVinaigrette(page230)

Slice the tomatoes in half. Arrange the tomatoes and avocado on aservingplate,oron4 individualplates.Sprinklewiththealmondsanddrizzlewiththevinaigrette.Serveimmediately.

SpinachSalad

Spinachandstrawberrieskeepthissaladnutritiousandflavorful.

SERVES2TO4

2handfulsbabyspinach(about2cups)

½cupslicedstrawberries

½cupshreddedcarrots

½cupslicedcucumber

¼cupBalsamicVinaigrette(thispage)

Place the spinach, strawberries, carrots, and cucumber in a mediumbowland tosswith thevinaigrette.Serve immediately. Ifyou’re takingthesaladtowork,keepthevinaigretteinaseparatecontainerandtossjustpriortoeating.

Tomato-FennelSalad

Thecrunchyfennelandsweettomatoescombinetocreateasaladthatissatisfyinganytimeofyearbutespeciallyonhotsummerdaysornights.SERVES6TO8

1½poundsheirloomtomatoes

1smallfennelbulb

2tablespoonscold-pressedoliveoil

2tablespoonsfreshlysqueezedlemonjuice

1tablespoonapplecidervinegar

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper

Coreandseedthetomatoesandcutintowedges.Removethetopofthefennel, saving some fronds for garnish. Slice thebulb thinly.Place thetomatoesandfennelinamediumbowlwithalloftheotheringredientsandtoss.Garnishwithchoppedfennelfronds.Serveimmediately.

RoastedVeggieandChickenSalad

Addingleftoverslicedroastedchickenbreastandroastedvegetablestoabedofmixedgreensmakesaquickanddeliciousmeal.Servechilledoratroomtemperature.SERVES2

2cupsRoastedRootVegetableswithButternut Squash (thispage)orRoastedGardenVegetables(thispage)

2cupsmixedgreens

10ouncesRoastedChickenBreast(thispage),sliced

4tablespoonsLemonVinaigrette(thispage)

Placealloftheingredientsinamediumbowl,toss,andserve.

The undressed salad can be stored in an airtight container in therefrigeratorforupto2days.Ifyou’retakingthesaladtoworkwithyou,bring2tablespoonsofvinaigretteinaseparatecontainerandtossrightbeforeeating.

MediterraneanSalad

Olives and feta cheese turn an ordinary salad into a Mediterraneanspecialty.Servechilledoratroomtemperature.SERVES2

8ouncesmixedgreens

1cucumber,chopped

12cherrytomatoes,halved

1cupcookedgarbanzobeans,drained

½cupblackorkalamataolives,whole

2ouncescrumbledlow-fatfeta(optional)

4tablespoonsLemonVinaigrette(thispage)

Placealloftheingredientsinamediumbowl,toss,andserve.

The undressed salad can be stored in an airtight container in therefrigeratorforupto2days.Ifyou’retakingthesaladtoworkwithyou,bring2tablespoonsofvinaigretteinaseparatecontainerandtossrightbeforeeating.

SimpleKaleSalad

Thebeautyofkaleisthatitdoesn’tgetsoggyinasalad,evenifyouaddthedressingaheadoftime.Servechilledoratroomtemperature.SERVES2

2cupschoppedkale

¼cupsunflowerseeds

½cupshreddedpurplecabbage

½cupshreddedcarrot

¼cupCurryVinaigrette(thispage)

Placeallof the ingredients inamediumbowl, toss, and serve.Canbemadeaheadoftimeandstoredintherefrigeratorforupto24hours.

Kale-QuinoaSalad

Thissalad is immenselysatisfyingwith itscomboofkale,strawberries,andquinoa.TheCurryVinaigrette (thispage)addsa sweet flavor thatwill convince even the biggest kale skeptic. Serve chilled or at roomtemperature.SERVES2

2handfulschoppedkale

½cupslicedstrawberries

½cupCookedQuinoa(thispage)

¼cupslicedwhiteonion

¼cupCurryVinaigrette(thispage)

Placeallof the ingredients inamediumbowl, toss, and serve.Canbemadeaheadoftimeandstoredintherefrigeratorforupto2days.

MixedGreenSalad

Thissimplesaladcanbewhippedupinaminute,whichmakesiteasytoaddgreens toanymeal.Allof thevinaigrettes in theDressingssection(thispagetothispage)gowellwiththissalad,sochooseaccordingtoyourtaste.SERVES4

1cupmixedgreens

1cupshreddedcarrots

1mediumcucumber,sliced

¼cupvinaigrette(thispage)

Placealloftheingredientsinamediumbowl,toss,andserve.The undressed salad can be stored in an airtight container in the

refrigeratorforupto2days.Ifyou’retakingthesaladtoworkwithyou,bring2tablespoonsofvinaigretteinaseparatecontainerandtossrightbeforeeating.

HeirloomTomatoSalad

Buyheirloomtomatoesinamultitudeofcolorsforthisdishthatlooksasbeautifulasittastes.SERVES4ASASIDEDISHOR2ASAMAINDISH

8ouncesgreenbeans,cutintobite-sizepieces

1poundheirloomtomatoes,cutintobite-sizepieces

1smallredonion,sliced

½cupchoppedwalnuts

¼cupBalsamicVinaigrette(thispage)

¼cupfreshbasilleaves,slicedintoribbons,forgarnish

Combinethebeans,tomatoes,onion,andwalnutsinamediumbowlandtoss with the vinaigrette. Garnish with the basil ribbons. Serveimmediately.Donotstoreintherefrigerator,asrefrigerationwillaffecttheflavorandtextureoftheheirloomtomatoes.

FermentedVeggies

Fermented vegetables make a delicious and digestion-enhancing sidedish or snack. This recipe will last up to 6months in your fridge, sodoubleortripletherecipeandenjoywhenyouwish.You’llneeda32-ouncemasonjarandaheavyrock(aboutthesizeofagolfball)forthefermentationprocess.MAKESABOUT24OUNCESOFVEGGIES

½headredorgreencabbage

2carrots

1stalkcelery

1(2-inch)piecegingerroot,peeled

2smallcucumbers,peeledandseeded

1smallonion

1smallyellowbellpepper

1clovegarlic

3tablespoonsseasalt

Set aside two large cabbage leaves. Finely chop or shred all of theremaining vegetables and place in a large bowl, mixing them well.Massagethesalt intothevegetables thoroughly, forat least2minutes.Place the salted vegetable mixture in a 32-ounce mason jar, leavingabout1inchofspaceatthetoptoallowforexpansion.Pushthemixturedown, compressing it as much as possible. Add water to cover thevegetables. Lay the cabbage leaveson topof the choppedmixtureandplacetherockontopofthecabbagebeforesealingthejar.Storethejarinadarkcupboard.Openthejaronceeachdaytoreleasethepressure.It’lltakeapproximately4daysforthevegetablestoferment.

When it comes to determining whether or not you have successfullyfermentedyourveggies,yournosewillknow.Theveggiesshouldsmellsour,notrotten.Ifyouhaveevertastedorsmelledsauerkraut,youwillsurelyknowthedifference.Once theyare fermented,youmayremovetherockandstorethesealedcontainerofveggiesinyourfridgeforupto6months.

ChickenSalad

Thisisalighterversionofchickensalad,madewithGreekyogurtratherthanmayonnaise.Thisbooststheflavorandprotein,whilereducingfatandcalories.It’sagreatwaytouseupleftoverchicken.Serveonabedoflettuceoronbreadasasandwich.SERVES2

1GrannySmithapple,peeledanddiced

2cupsshreddedRoastedChicken(thispage)

½cupGreekyogurt

2tablespoonsLemonVinaigrette(thispage)

¼cupgratedparmesan(optional)

Combine all the ingredients in a medium bowl, stir well to mix, andserve.Thesaladcanbestoredinanairtightcontainerintherefrigeratorforupto5days.

CucumberSalad

This salad canbe servedas a first courseor a sidedish.The longer itmarinates,thebetter,soit’sagreatdishtomakethedaybefore.Servecoldoratroomtemperature.SERVES4

2cucumbers,peeled,seeded,andthinlysliced

1whiteonion,thinlysliced

½cupapplecidervinegar

Juicefrom½lemon

2tablespoonsorganicrawhoney

1teaspoonredpepperflakes

Himalayansaltandpepper

Combine the cucumbers, onion, vinegar, ½ cup water, lemon juice,honey,andredpepperflakesinamediumbowlandmixwell.Addsaltand pepper to taste. Cover the bowl and place the salad in therefrigeratortomarinateforatleast6hours.Thesaladcanbestored,covered,intherefrigeratorforupto3days.

SNACKS

Whenyouhearthewordsnack,itmaybringunhealthythoughtsofchipsand munchies. In fact, a healthy combination of protein andcarbohydrates will keep you satiated and fueled between meals. Ahealthy snack will keep you energized and keep your metabolismmoving.Whenyou’reonthego,besuretopackyoursnackandtakeitwithyousoyou’renevercaughthungrywithoutahealthyoption.

Hummus

Toavoid thepreservativesoften found in store-boughthummus,blendupyourownwiththisfastandeasyrecipe.Tobumpuptheflavor,addyour choice of roasted red pepper, kalamata olives, or paprika. Servechilledoratroomtemperature.MAKES2CUPS

1(16-ounce)cangarbanzobeans

1clovegarlic,peeledandchopped

2teaspoonsgroundcumin

½teaspoonseasalt

1tablespoonextravirginoliveoil

1roastedredpepper,chopped(optional)

½cupchoppedkalamataolives(optional)

1teaspoonpaprika(optional)

Rinseanddrain thegarbanzobeans, reserving the liquid.Combine thebeans,garlic, cumin, salt, andoliveoil ina foodprocessororblender.Blend on low speed, gradually adding the bean liquid, until a smoothconsistencyisachieved.Stirintheredpepper,olives,andpaprika,andserve.

Storeintherefrigeratorforupto14days.

Hard-BoiledEggsFilledwithSmashedAvocado

Reducethecholesterolandcaloriesofadeviledeggbytossingtheyolksandstuffingwithavocadoinstead.SERVES2TO4

4largeorganiceggs

Seasalt

1avocado

1lemon

Freshlygroundblackpepper

Place the eggs in a2-quart pot and cover completelywith coldwater.Addapinchofsalttomaketheeggseasiertopeelaftercooking.Coverthepotandset itoverhighheattoboil.Assoonasthewaterstartstoboil, turn off the heat, and let the pot sit on the burner for 10 to 15minutes.Toseeiftheeggsareready,whirlaneggonthecounter.Ifitspins, it isdone.If itturnsslowly,putitbackinthepanforanother5minutes.

Whentheeggsaredone,placetheminabowlof icewatertostopthecooking.Whentheeggsarecoolenoughtohandle,peelthemandsliceeachonelengthwise;setaside.Scoopouttheyolkanddiscard.Mashtheavocadowitha fork.Addasqueezeof lemon juiceandseasonto tastewith salt and pepper. Fill each egg to overflowing with the avocadomixture, approximately 1½ tablespoons. The hard-boiled eggs can be

made ahead, peeled, and kept refrigerated for up to 5 days.Mash theavocadoandfillnomorethanafewhoursbeforeserving.

ChiaSeedPudding

Thisistheeasiestpuddingyou’llevermake,andprobablythehealthiest.Chiaseedsexpediteweightlossandimprovedigestion,andwhenplacedinliquidforafewhours,becomethickandgelatinous,makingaperfectpuddingbase.Servechilled.SERVES2

1cupAlmondMilk(thispage)

1cupchiaseeds

Combinethealmondmilkandchiaseedsinasmallbowlandmixwell.Coverthebowlandplaceitintherefrigeratorovernightorforupto3days.

AlmondButter

Store-bought nut butters typically include salt, sugar, and sometimesaddedoils.Bymakingyourown,youcanensureyougetnothingbutthenutrientsofthealmonds.MAKES1CUP

1cuprawalmonds

Blendthealmondsinablenderorfoodprocessoruntilthenutsreleasetheir oil and the mixture becomes creamy, 5 to 10 minutes. Can bestoredinanairtightcontainerinacooldryplaceorintherefrigeratorforupto2months.Theoilsmayseparateovertime,somixwellbeforeusing.

RitualTrailMix

This is our version of a trail mix. Raw nuts and dried berries keep itdeliciousandhealthy.A little cacaowill satisfyanychocolate craving.

SERVES4

½cuprawalmonds

½cuprawwalnuts

½cupunsweeteneddriedcranberriesormulberries

½cuprawcacaonibs

Combineallof the ingredients inamediumbowl.Separate into½-cupservingsandstoreeachinaresealableplasticbaginacooldryplaceortherefrigeratorforupto1month.

DINNER

We have saved the main entrées for dinner, as most of these will beserved hot. As recommended earlier, if you cook your turkey andchickenonceortwiceaweekandstoreitrefrigerated,youcanpullthecooked meat out as needed to save preparation time during theworkweek.

RoastedChicken

Thisisoneofthesimplestmealstoprepare,andyetitseemsfancyandindulgent. If youdon’t have 2 hours to spare for cooking the chicken,you can always pick up a couple of hot rotisserie chickens from thesupermarket,orcook thechickenonyourpreparationdayandstore ituntil it’s needed. Serve the roasted chickenwarm, chilled, or at roomtemperature.SERVES4

1(5-to6-pound)organicfree-rangeroastingchickenOliveoil

Garlicpowderorsalt-freespiceblend

1(14-ounce)canlow-sodiumchickenbroth

Preheat the oven to 450°F. Rinse the chicken inside and out. Pat drywithpapertowels.Rubtheoutsideofthechickenwitholiveoil.Sprinkle

withgarlicpowder.Placethechicken,breastsideup,inaroastingpanintheoven.After15minutes,carefullypourthechickenbrothoverthechicken. Roast the chicken for another 2 hours, or until a meatthermometer insertedat the thighreads165°F.Basteevery15minuteswiththejuicesfromthechicken.Removefromtheovenandletrestfor15minutesbeforecarving.

Ifyouaremaking thechicken foruse later in theweek, let it cool forabout 30 minutes before placing it in the refrigerator, covered. Thechickencanbestoredintherefrigeratorforupto5days.Toreheatthechicken,warm it in amicrowave for 2minutes, or heat it in a 400°Fovenfor15minutes.

ButterLettuceTacos

We use butter lettuce in place of taco shells in this recipe to reducecaloriesandfat,andgetmoreveggiesinourdiet.SERVES4

1headbutterlettuce,washedanddried

1poundgroundturkey,cooked,or1poundshreddedRoastedChicken(thispage)2avocados,pittedandsliced

1(3-ounce)containerpicodegallo,ormakeyourownbymixingdicedplumtomatoes,whiteonions,andcilantro

Shreddedlow-fatcheese(optional)

Hotsauce(optional)

Usethe12largeouterleavesofbutterlettuceas“tacoshells”andshredthe remaining lettuce. Fill each with 1 ounce turkey or chicken. Topwiththeshreddedlettuce,avocado,picodegallo,cheese,andhotsauce.Serve immediately.Store leftover turkey in the refrigerator forup to5days.

Variation: For a vegetarian option, replace the turkey with 1 (14.5-ounce)canrinsedanddrainedblackbeans.

RoastedChickenBreast

Roastingchickenbreastsintheovenallowsyoutomakemoist,perfectlycooked chicken every time. Pan-sear them first, to get that nicecaramelized flavor and color. Serve warm, chilled, or at roomtemperature.SERVES4

4boneless,skinlessorganicchickenbreasts

Salt-freeseasoningmix

Cookingspray,eitheroliveoilorcoconutoil

Preheat the oven to 400°F. Season both sides of the chicken breasts.Spray a large ovenproof skillet with cooking spray and set over highheat.Placethechickenbreastsinthepanandsautéuntilbrown,about3minutesperside.Placetheskilletintheovenandroastfor18minutes.Removethepanfromtheovenandletsit forat least5minutesbeforeslicing.Storethechickenintherefrigeratorforupto5days.Toreheat,warminamicrowavefor45secondsorina400°Fovenfor15minutes.

GroundTurkey

CookupapackageofgroundturkeytouseforfillingtheButterLettuceTacos(thispage),Turkey-StuffedPeppers(thispage),orintheMarinaraSauce(thispage).SERVES4

1poundgroundturkeybreast

Salt-freeseasoningblend

Inalargeskilletovermedium-highheat,cooktheturkeyuntilthemeatisnolongerpink,about7minutes,breakingitupwithawoodenspoonasitcooks.Seasontotasteseveraltimesthroughoutcooking.Toreheattheturkey,warmit inamicrowavefor45seconds,or inaskilletovermediumheatfor5minutes.Store,covered,intherefrigeratorforupto5days.

Turkey-StuffedPeppers

ThisrecipeskinniesupanItalianfavorite.Byusingleangroundturkeybreast,brownrice,andblackbeans,youkeepalltheflavoroftheclassicatafractionofthecaloriesandfat.SERVES4

4greenbellpeppers

1cupcookedbrownrice

2cupscookedGroundTurkey(thispage)

1(14-ounce)canunsaltedtomatosauce

1cupcannedblackbeans,rinsedanddrained

1tablespoonchilipowder

1teaspoongarlicsalt

Hotpeppersauce(optional)

¼cupshreddedlow-fatcheese(optional)

Preheat the oven to 350°F. Cut the peppers in half lengthwise andremove the core and seeds. Place thepeppers in a large saucepan andcoverwithwater.Bring thewater toaboiloverhighheat, cover, andboilfor3minutes.Removethesaucepanfromtheheatandremovethepeppersfromthepan.Wipethepeppersdryandplacethemcut-sideupinan8-inchsquarebakingdish.

Inamediumbowl,combinetherice,turkey,tomatosauce,beans,chilipowder,andgarlicsaltandmixwell.Addhotsaucetotaste.Generouslystuff each pepper halfwith the turkeymixture. Cover the baking dishwithfoil.Bakefor25minutes.Uncover,sprinklewithcheese,andbakeforanadditional5minutes.Servehot.

To reheat, warm in a microwave for 2 minutes, or in a 350°F oven,covered with aluminum foil, for 15 minutes. Store leftovers in therefrigeratorforupto5days.

Variation: For a vegetarian option, replace the turkeywith 2 chopped

RoastedPortobelloMushrooms(thispage).

RoastedPortobelloMushrooms

Portobellomushroomshave an almostmeaty texture, and can be verysatisfyinginplaceofmeat.Youcanslicethemandaddtoasalad,putonabuntoeatinplaceofaburger,orchopandaddanywhereyouwouldnormallyusegroundmeatorpoultry. Servewarm, chilled,or at roomtemperature.SERVES4

4largeportobellomushrooms

4tablespoonsoliveoil

1teaspoonseasalt

1tablespoonfreshlygroundblackpepper

Preheattheovento425°F.Washthemushroomsandremovethestemsandgills.Tossthemushroomswiththeoil,salt,andpepperinamediumbowl.Placeinasinglelayeronanungreasedcookiesheetandroastfor15to20minutes,untiltender.Store,covered,intherefrigeratorforupto4days.Toreheat,warminamicrowavefor45seconds,orinaskilletovermediumheatfor5minutes.

FishBakedinFoil

Bycookingfishinfoil,youavoidboththesmellthatcanpermeateyourhomewhen you cook fish and amessy cleanup. Choose a sustainablewhitefishlikeAtlanticcod,Pacifichalibut,orbarramundi.SERVES2

2(6-ounce)filletscod,halibut,orbarramundi

¼cupLemonVinaigrette(thispage)

1redbellpepper,thinlysliced

½cupshreddedcarrots

1smallsummersquash,thinlysliced

Preheat theovento400°F.Seteach filletonasquarepieceof foiland

rubwith 1 tablespoon vinaigrette. Top each filletwith one-half of thepeppers, carrots, and squash and then drizzle with an additionaltablespoonofvinaigrette.Covereachfilletwiththefoil,foldingupandsealingallsides.Placeonabakingsheetandbakefor20to25minutes,untilthefishflakeseasilywithafork.Serveimmediately,buttakecarewhenopeningthepacketsnottoburnyourselfastherewillbealotofsteam.

The cooked fish canbe stored, covered, in the refrigerator forup to3days. To reheat, warm in a microwave for 90 seconds, or place thecooked fish on a baking sheet and heat in a 375°F oven for 5 to 7minutes.

BroiledSalmon

Salmon is a great addition to your diet due to its high omega-3 fattyacid,protein,andaminoacidcontent.Itsmeatytextureappealstomanypeoplewhodon’t normally enjoy fish. It tastes greatwarmor cold, soserveitfordinnerandtakeleftoversforlunchlaterintheweek.SERVES2

2(6-ounce)salmonfillets

4tablespoonsLemon-DijonVinaigrette(thispage)

Preheatthebroiler.Linearimmedbakingsheetwithfoilandspraythefoil with nonstick cooking spray. Rub the salmon fillets with thevinaigretteandarrangethemonthebakingsheet.Broilthefilletsuntiltheyarejustcookedthroughandgoldenbrown,about7minutes.Donotturnthefillets.Serveimmediately.

Thefilletscanbestored,covered,intherefrigeratorforupto3days.Toreheat, warm the fillets in a microwave for 90 seconds, or place thecooked fish on a baking sheet and heat in a 375°F oven for 5 to 7minutes.

MarinaraSauce

Servethishomemadesauceovercookedpastaorspaghettisquash(thispage).SERVES2TO4

1tablespoonoliveoil

1smallonion,chopped

1cupdicedmixedveggies,suchascarrotsandbellpeppers

1(14.5-ounce)candicedtomatoes

1(14.5-ounce)canunsaltedtomatosauce

3tablespoonstomatopaste

1 tablespooneach chopped freshbasil, rosemary, andoregano, or 1 tablespoondriedItalianseasoningblend

Heattheoliveoilinalargesaucepanovermediumheat.Addtheonionand vegetables and cook, stirring frequently, until the onion istranslucent, 5 to 7 minutes. Add the tomatoes, tomato sauce, tomatopaste,andherbs.Simmer,uncovered,for30minutes,stirringfrequently.Servewarm.

Thesaucecanbestoredinanairtightcontainerintherefrigeratorforupto7days.Toreheat,warminamicrowavefor1minuteorinasaucepanovermediumheatfor5minutes,oruntilheatedthrough.

Pan-SearedScallops

ScallopsareagreatsourceofvitaminB12andomega-3fattyacids.Theyhaveasweetmildflavorthatisdeliciousonitsown.Justalittleseasaltandpepperareallthatyouneedtobringouttheflavor.Andbestofall,theycookupinjustminutes.SERVES4

Oliveoil

12largeseascallops(about1½pounds)

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper

Gentlyruboliveoiloverbothsidesofthescallopsandthenseasonbothsideswithsaltandpepper.Heatalargeskilletoverhighheat.Placethescallops in the skillet and sauté until browned on each side, about 2minutesperside.Setonpapertowelstosoakuptheexcessliquid.Serveimmediately.

VeggieStir-FrywithBrownRice

Whenyou’reshortontime,stir-fryingallowsyoutomakeatastymealinminutes.Ifyourlocalmarketsellschoppedvegetables,itreducespreptimeevenmore.Feelfreetosubstituteyourchoiceofvegetablesforanyofthoselistedbelow.SERVES4

1tablespooncoconutoilorsesameoil

2cupschoppedbroccoli

1mediumredbellpepper,chopped

1mediumyellowbellpepper,chopped

1cupchoppedcauliflower

½cupchoppedcelery

4headsbabybokchoy,chopped

1(1-inch)piecefreshgingerroot,peeledandgrated

1tablespoonpeeledandgratedfreshgarlic

1tablespoonBraggLiquidAminos

2cupscookedBrownRice(thispage)

Heatalargeskilletovermedium-highheat.Addtheoilandheatfor30seconds, swirling to cover the pan. Add the broccoli, peppers,cauliflower, celery, andbok choyand stir-fry for4 to5minutes, untilthe vegetables are cooked but still firm. Add the ginger, garlic, liquidaminos, and ¼ cup water and simmer until all the ingredients aretender. To serve, place one-quarter of the veggies on a bed of½ cupcookedbrownrice.

Thestir-fryandricecanbestored,covered,intherefrigeratorforupto3days.Toreheat,warminamicrowavefor90secondsorinsaucepanovermediumheatfor5minutes,oruntilheatedthrough.

Variation: For those nights when you want more than veggies, addshrimpforaprotein-filledvariation.Followthe instructionsabove,butadd 1 pound of peeled and deveined shrimp along with the ginger,garlic,liquidaminos,andwater.Cookuntiltheshrimpturnspink,about3or4minutes.

SpaghettiSquashwithTurkeyMarinaraSauce

Spaghettisquashisauniquesquashwhosefleshseparatesintospaghetti-like strands when it’s cooked. It can be used in place of spaghetti innearlyanyrecipe.Ithasasweetflavorthatblendsparticularlywellwiththismarinarasauce.SERVES4

1spaghettisquash

2cupsMarinaraSauce(thispage)

1cupcookedGroundTurkey(thispage)

Preheat the oven to 400°F. Place the whole squash on an ungreasedbaking sheet andbake for1hour.Cut the squashopenat the equator(notlengthwise),carefullyremovetheseedsandpulp,andseparatethestrandswithafork.In a large saucepan overmediumheat, combine themarinara sauce

and ground turkey. Cook until warmed through, about 5 minutes. Toserve, separate the spaghetti squash into 4 portions,making a nest oneachplate.Covereachwith½cupofthemarinara-turkeysauce.Thesquashcanbestored,covered,intherefrigeratorforupto5days.

To reheat,warm in amicrowave for 2minutes or in a saucepan overmediumheatuntilheatedthrough,about10minutes.Variation:Foravegetarianoption,omitthegroundturkey.

ThaiCoconutCurry

Ifyou’vetriedtofubutcan’tgetoverthefactthatithasnoflavor,thisdish is for you. The creamy coconut milk, onion, peppers, and currymakeanexotic flavorcombination that the tofu soaksupwonderfully.Thiscanbeservedwarm,chilled,oratroomtemperature.SERVES2

2cupslightcoconutmilk

4ouncesThaicurrypaste

1(16-ounce)blockfirmorganictofu

1redbellpepper,thinlysliced

1yellowbellpepper,thinlysliced

1smallwhiteonion,thinlysliced

1cupbroccoliflorets

In a small bowl, combine the coconutmilk and curry paste untilwellblended. Slice the tofu into bite-size chunks. Place the tofu, peppers,onion,andbroccoli inawokandpour thecoconut-currymixtureoverthetop.Cookovermedium-highheatforabout10minutes,untilalltheingredientsarewarmedthrough.Serveimmediately.

Thecurrycanbestored,covered,intherefrigeratorforupto5days.Toreheat,warminamicrowavefor90seconds,stirringafter45seconds,orinsaucepanovermediumheatfor10minutes.

SOUPS

Soups are an easy way to incorporate more veggies into your diet.Cannedsoups,unfortunately,aregenerallyfullofsodium,preservatives,andextracalories.Bymakingyourown,youcankeepthemhealthy.

Tomato-VegetableSoup

Soupcanbeadeliciousappetizerorasatisfyingmeal.Makingsoupfromscratchallowsyoutocontrolthesaltandfat,makingitmuchhealthierthanthecannedalternative.SERVES2TO4

4cupscannedvegetablebroth

3 cups chopped fresh vegetables (such as celery, carrots, peas, corn, green beans,cauliflower,andbroccoli),or1(16-ounce)bagfrozenchoppedvegetables

1(14.5-ounce)candicedtomatoes

Freshlygroundblackpepper

Garlicpowder

Redpepperflakes(optional)

Inalargestockpot,combinethebroth,1cupwater,thevegetables,andtomatoes.Seasontotastewiththepepper,garlicpowder,andredpepperflakes.Bringtoaboil,reducetheheat,andsimmerfor20to30minutes,untilallofthevegetablesaretender.Servewarm.Store,covered,intherefrigerator for up to 7 days. To reheat,warm in amicrowave for 90seconds,stirringafter45seconds,orinasaucepanovermediumheatfor5minutes,oruntilheatedthrough.

Carrot-GingerSoup

Thezingofgingerbalancesthesweetnessofthecarrotsinthisdelicious,easy-to-makesoup.Atouchofricethickensitwithoutanydairy.SERVES2TO4

2shallots,sliced

1tablespoonoliveoil

2cupschoppedcarrots

1(1-inch)piecegingerroot,peeledandgrated

1tablespoonwhiteorbrownrice

2cupscannedvegetablebroth

Seasaltandfreshlygroundblackpepper

Inalargesaucepanovermediumheat,sautétheshallotsintheoliveoil

untiltranslucent.Addthecarrots,ginger,rice,broth,and3cupswater.Simmer until the carrots and rice are tender, about 15minutes. Pureethe ingredients in the pot using a handheld immersion blender, ortransferthesouptoablendertopuree,inbatchesifnecessary.Addsaltandpeppertotaste.Servewarmoratroomtemperature.

Thesoupcanbe stored in the refrigerator forup to7days.To reheat,warminamicrowavefor90seconds,stirringafter45seconds,or inasaucepanovermediumheatfor5minutes,oruntilheatedthrough.

CurriedRawCreamofCarrotSoup

Avocado adds a satisfying nondairy creaminess to this soup of curriedcarrots.Note:Ifyoudon’thaveahigh-speedblender,youmayneedtojuicethecarrotsfirst.SERVES2to4

1poundcarrots

½avocado

Juiceof1lime

¾teaspooncurrypowder

¼teaspoonHimalayanseasalt

Afewspringscilantro,forgarnish

1tablespoonchoppedunsaltedcashews,forgarnish

Combinethecarrots(orcarrotjuice;seeheadnote),avocado,limejuice,currypowder,andsaltinahigh-speedblenderandblenduntilsmooth.Pour intobowlsandgarnishwithcilantroandchoppedcashews.Serveat room temperature. Leftovers can be stored, covered, in therefrigeratorforupto3days.

RawRedPepperSoup

Weuserawcashewsinplaceofdairytoaddcreaminessandproteintothissweetredpeppersoup.SERVES2

2redbellpeppers,diced

⅓cuprawcashews

½teaspoonseasalt

1smallclovegarlic,peeledandchopped

Apinchofcayennepepper(optional)

Apinchofredpepperflakes(optional)

Combinethepeppers,cashews,salt,garlic,andcayenneinahigh-speedblenderandblenduntil smooth.Pour intobowls andgarnishwith redpepper flakes. Serve at room temperature. Leftovers can be stored,covered,intherefrigeratorforupto3days.

SIDES

Thesesidedishesaddsomebalancetoyoureveningmeal,ortheycanbeusedtocomplementyourlunchsalad.

CookedQuinoa

Quinoa (pronounced keen-wah) is a grain that is high in fiber andprotein.Itcanbeusedinplaceofricetoincreasethenutritionprofileofanymeal.Quinoacanbeservedwarm,chilled,oratroomtemperature.SERVES4(ABOUT2CUPSCOOKEDQUINOA)

1cupwaterorvegetablebroth

½cupquinoa

Inasmallsaucepan,bringthewatertoaboiloverhighheat.Addthequinoatotheboilingwater,stir,andreducetheheattolow.Coverandsimmeruntiltender,about15minutes.Removefromtheheatandletsitfor5minutes.Fluffwithaforkbeforeserving.Leftoverscanbestored,covered,intherefrigeratorforupto7days.

Toreheat,warminamicrowavefor30secondsorinasmallsaucepanovermediumheatfor5minutes,stirringfrequently.

BrownRice

Brownriceistheunrefined,unprocessedversionofwhiterice,andisabetterchoicewhenitcomestoyourhealth.Itishighinfiberandrichinprotein, calcium, andmagnesium. The rice can be served warm or atroomtemperature.SERVES4

1cupbrownrice

In a medium saucepan over high heat, combine the rice with 2 cupswater and heat until thewater boils. Reduce the heat tomedium-lowand simmer for20minutes,oruntil allof thewater is absorbed.Fluffthericewithaforkbeforeserving.

Leftoverscanbestored,covered,intherefrigeratorforupto7days.Toreheat,warminamicrowavefor30secondsorinasmallsaucepanovermediumheatfor5minutes,stirringfrequently.

RoastedRootVegetableswithButternutSquash

Roasting root vegetables and squash brings out all of their naturalsugars,leavingthemsweetandcaramelized.Theycanbeeatenasaside,added to a salad, or blended with water or vegetable broth into aflavorfulsoup.SERVES4

1largesweetpotato,peeledandchopped

4largecarrots,peeledandsliced

2largebeets,stemsremovedandchopped

½mediumbutternutsquash,peeledandchopped

2tablespoonsoliveoil

1teaspoonseasaltorkoshersalt

½teaspoonfreshlycrackedblackpepper

Preheattheovento400°F.Placethevegetablesinamediumbowland

tosswiththeoliveoil;seasonwiththesaltandpepper.Roastintheovenfor 30 to 40minutes, tossing every 10minutes, until cooked through.Servewarm,chilled,oratroomtemperature.

The vegetables can be stored, covered, in the refrigerator for up to 7days. To reheat,warm in amicrowave for 30 seconds, in the oven at325°Ffor10minutes,orinaskilletovermediumheatfor7minutes,oruntilheatedthrough.

RoastedBeets

Roasted beets are nature’s candy. Once roasted, their natural sugarscaramelizethem,makingthemverysweet.Theycanbeeatenasasidedishoraddedtoasaladinplaceoffruit,especiallyinthewinterwhenbeetsaremucheasiertofindthanfreshberries.Servewarm,chilled,oratroomtemperature.SERVES4

4largeor8smallred,yellow,ororangebeets

Preheattheovento400°F.Washandstemthebeets.(There’snoneedtopeelthem.)Wrapeachbeetindividuallyinfoil.Placethewrappedbeetsonabakingsheetandbakeuntilthebeetsaretenderenoughtopierceeasilywithaknife,40to50minutes,dependingontheirsize.Peeloffthefoilandsetasideuntilcoolenoughtohandle.Youmaywanttoweargloves, as the beets may stain your hands for a good day or twootherwise.

Leftoverscanbestored,covered,intherefrigeratorforupto7days.Toreheat,warminamicrowavefor30secondsorintheovenat325°Ffor10minutes.

RoastedCauliflower

Althoughcauliflowerisfullofantioxidants,isloadedwithfiber,andhasanti-inflammatoryproperties,itcantastekindofboring.Notsowhenitis roasted. It becomes so tender and sweet that youwill almost forgetyouareeatingavegetable!Servewarm,chilled,oratroomtemperature.SERVES4

1headcauliflower(about2pounds)

2tablespoonsoliveoil

1teaspoonseasaltorkoshersalt

½teaspoonfreshlygroundblackpepper

Preheat the oven to 400°F. Cut the florets from the head, slicing thelargeronesinhalf.Tosslightlyintheoil,salt,andpepper.Roastina13by9-inchbakingdish for 30 to40minutes, tossing every10minutes,untilthecaulifloweristenderandstartingtobrown.

Leftoverscanbestored,covered,intherefrigeratorforupto7days.Toreheat,warminamicrowavefor30secondsorintheovenat325°Ffor10minutes.

RoastedGardenVegetablesJustlikerootvegetables,gardenvegetablesaresweeterandtastierwhentheyareroastedwithabitofoliveoilandapinchofseasalt.Theymakeagreatsidedishoraflavorfuladditiontoachoppedsalad.Servewarm,chilled,oratroomtemperature.SERVES4

1redbellpepper,chopped

2zucchini,chopped

2largeyellowsquash,chopped

1cupbroccoliflorets

2tablespoonsoliveoil

1teaspoonseasaltorkoshersalt

½teaspoonfreshlygroundblackpepper

Preheat the oven to 400°F. Combine the chopped vegetables with thebroccoli in a 13 by 9-inch baking dish. Toss lightly with the oil andseason with the salt and pepper. Roast for 30 to 40 minutes, tossingevery10minutes,untilthevegetablesaretenderandstartingtobrown.

Leftoverscanbestored,covered,intherefrigeratorforupto7days.Toreheat,warminamicrowavefor30secondsorintheovenat325°Ffor10minutes.

RoastedAsparagus

You don’t need a grill to get that great charred flavor of roastedasparagus. These stalks are so naturally flavorful that you won’t evenmissthehollandaisesauce.Servewarm,chilled,oratroomtemperature.SERVES4

1bunchasparagusspears

1tablespoonoliveoil

Seasaltorkoshersalt

Freshlycrackedblackpepper

Preheat the oven to 400°F. Cut off the toughwhite bottom from eachspear.Inabowl,tossthespearslightlyintheoilandseasontotastewiththe salt and pepper. Roast on a baking sheet for 10 to 15 minutes,tossingevery5minutes,untiltender.

Leftoverscanbestored,covered,intherefrigeratorforupto7days.Toreheat,warminamicrowavefor30secondsorintheovenat325°Ffor5minutes.

SautéedSpinach

If you haven’t sautéed spinach before, you’ll be surprised to see howmuchitwiltswhencooked.Steamingspinachcanleaveittastingbitter,

while sautéing brings out its natural flavor. Do not overcook. Stopcookingwhenit’sbrightgreenandwilted.SERVES2

1poundbabyspinach

1 tablespoon salt-free seasoning, such as garlic powder, red pepper flakes, or multi-seasoningblend

Sprayalargeskilletwithcookingspray,andwarmoverhighheat.Addthe spinach and sprinkle with seasoning. Sauté until wilted, tossingconstantly,about2minutes.Serveimmediately.

Leftoverscanbestored,covered,intherefrigeratorforupto3days.Toreheat, warm in a microwave for 30 seconds or in a sauté pan overmediumheatfor2minutes.

DRESSINGS

Homemadevinaigrettes canbemadeaheadof timeand then stored insealedcontainersforupto2weeks.Youcanalsodoubleortripletheserecipes,soyou’llhavedressingonhandwheneveryouneedit.Allofourdressingsaremadewithvinegarorlemonjuice—bothbecausetheyadddelicious flavor to any salad and because they are believed to enableweightlosssincetheyprolongthesensationofsatietyaftereating.

LemonVinaigrette

This light dressing isn’t overpowering. The lemon helps enhance thenaturalflavorsofvegetables.MAKESABOUT⅓CUP

Juiceof2freshlemons

¼cupoliveoil

1teaspoonseasaltorkoshersalt

1teaspoonfreshlygroundblackpepper

Whiskall ingredientstogether.Store,covered, inacool,darkplaceforupto2weeks.Whiskbeforeserving.

Lemon-DijonVinaigrette

Acreamierversionofthevinaigretteabove.MAKESABOUT½cup

Juiceof2lemons

1tablespoonDijonmustard

¼cupoliveoil

1teaspoonseasaltorkoshersalt

1teaspoonfreshlygroundblackpepper

Whiskall ingredientstogether.Store,covered, inacool,darkplaceforupto2weeks.Whiskbeforeserving.

BalsamicVinaigrette

Balsamic vinegar is made from just-harvested white grapes and iscooked,concentrated,andagedtoproduceasweetflavorthatcanmakeanysaladtastegourmet.MAKESABOUT½cup

2tablespoonsbalsamicvinegar

¼cupoliveoil

1teaspoonrawhoney(optional)

1teaspoonseasaltorkoshersalt

1teaspoonfreshlygroundblackpepper

Whiskall ingredientstogether.Store,covered, inacool,darkplaceforupto2weeks.Whiskbeforeserving.

ChampagneVinaigrette

Champagne vinegar has a sweet, light flavor that is less intense than

balsamic.Itaddsacitrusynotetoanyvinaigrette.MAKESABOUT½CUP

2tablespoonschampagnevinegar

¼cupoliveoil

1teaspoonseasaltorkoshersalt

1teaspoonfreshlygroundblackpepper

Whiskall ingredientstogether.Store,covered, inacool,darkplaceforupto2weeks.Whiskbeforeserving.

CurryVinaigrette

These ingredients perfectly complement any tough or bitter green,especially kale. The complexity of flavors in this vinaigrettewill haveyourdinnerguestsaskingfortherecipe.MAKESABOUT1½CUPS

¼cupapplecidervinegar

¼cupfreshlysqueezedorangejuice

¼cupricevinegar

½cupoliveoil

1tablespooncurrypowder

1teaspoonvanillaextract

1teaspoonseasalt

1teaspoonfreshlycrackedblackpepper

Whiskall ingredientstogether.Store,covered, inacool,darkplaceforupto2weeks.Whiskbeforeserving.

AppleCiderVinaigrette

Apple cider vinegar has great health benefits, since it’s made fromfermentedapplecider. Itbalances the tamarinicely forasweet,nutty-flavoreddressing.MAKESABOUT1CUP

½cupapplecidervinegar

⅓cupoliveoil

1teaspoontamari

1teaspoonrawhoneyorrawagave

Seasaltorkoshersalt

Freshlycrackedblackpepper

Whiskthevinegar,oil,tamari,andhoneytogether.Seasontotastewithsaltandpepper.Store,covered,inacool,darkplaceforupto2weeks.Whiskbeforeserving.

ABOUTTHEAUTHORS

LoriKenyonFarley(right)andMarraSt.Clair(left)arethefoundersofSouthern California’s popular Ritual Juice Cleanse program andconsideredamongthetopcleansingexpertsintheUnitedStates.Loriisahedge-fundmanagerturnedcertifiednutritionalconsultant,andMarrais a certified Pilates instructor, personal trainer, and nutritionalconsultant. Visit the Ritual website, www.ritualcleanse.com, for moreinformation.