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| NOTE: You can follow these quick fix plans alternately throughout the week. |
| MEAL |
QUICK FIX 1 |
QUICK FIX 2 |
QUICK FIX 3 |
| Breakfast |
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| Joint ReRise |
Add fresh fruits to a bowl of cereal or oats. |
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| Joint ReRise |
| Add berries to yoghurt. |
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| ReVeg & ReShake |
| Opt for low fat organic dressings. |
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| SnSnack 1a |
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| Lunch |
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| Rejoice Diet & ReJuice |
| Smoked Salmon with boiled broccoli and asparagus. Add pasta salad if preferred. |
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| Rejoice Diet & ReShake |
| Grilled skinless chicken and mixed veggies as side dish. |
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| Rejoice Diet |
| Turkey breast with wholewheat wrap. Add lettuce, tomatoes and additional veggies where preferred. |
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| Snack 2 |
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| Dinner |
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| ReVeg & ReShake |
Add croutons to the salad for that added taste.
Opt for low fat organic dressing. Add a bowl of soup if preferred. |
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| Rejoice Diet & ReJuice |
| Tuna croissant sandwich. Add lettuce and tomatoes. Opt for organic dressings. |
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| Rejoice Diet |
| Lightly fried skinless chicken (olive oil) and add fruit chunks and nuts to dish. Add mixed veggies as side dish. |
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| NUTRIENTS |
BENEFITS |
| Calcium |
It helps maintain bone health and prevents bone loss that may lead to osteoporosis. |
| Omega 3 Fatty Acids |
They help to reduce swelling and pain in joints. The anti-inflammatory property of these fatty acids helps combat many joint diseases like arthritis. |
| Selenium |
It enhances long term joint health and reduces risks of joint diseases. |
| Vitamin A |
It helps remove free radicals from our bodies. Free radicals are destructive in nature and are to be eliminated. Increased consumption of Vitamin A promotes joint health. |
| Vitamin B-Complex |
It helps reduce joint inflammation and pain. |
| Vitamin C |
The antioxidant property of Vitamin C helps keep free radicals from wreaking havoc. It also plays an essential role in the formation of collagen, a key component of cartilage and bone. |
| Vitamin D |
It works best with calcium to protect bones and joints. |
| Vitamin E |
It helps ease osteoarthritis pain and leg cramps. |
| Water |
Increased consumption of water reduces the load on kidneys by eliminating toxins through urine. It also helps to eliminate the problem of constipation, a major cause for joint pains in some people. |
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| FOOD |
NUTRIENTS |
DAILY INTAKE |
SIMPLE RITUALS |
| Water |
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Water |
8 glasses |
| Maintain sufficient water intake throughout the day. |
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| Fruits (Grapefruit,Oranges, Pineapples,Mangoes, Raspberries,Cantaloupe, Strawberries,Papaya) |
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4-5 servings |
| ReShake/ReJuice/ReFruits |
| Blend fresh fruits as a smoothie/juice or eat on its own. |
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| Vegetables (Broccoli, Asparagus, Lettuce, Cabbage, Tomatoes, Cauliflower, Spinach, Red Peppers) |
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4-5 servings |
| ReVeg |
| Mix a variety of vegetables, add organic salad dressing for lunch or dinner. |
| Boil asparagus or broccoli for snacking in between meals. |
| Have sliced cucumbers/zucchinis on the go instead of chocolate bars. |
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| Nuts (Almond, Hazelnuts Walnut, Cashew) |
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|
900 mcg |
| Joint ReMix |
| Combine a variety of nuts for healthier snacking or on the go. Use as toppings on entrees. |
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| Seeds (Pumpkin, Sunflower, Safflower) |
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| Omega 3 Fatty Acids |
| Vitamin B |
|
900 mcg |
| Whole Grains (Oatmeal, Cereal, Brown Rice) |
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| Omega 3 Fatty Acids |
| Vitamin B |
|
7-8 servings |
| Joint ReRise |
| A bowl of cereal with added fresh fruits OR |
| 1 slice of bread OR |
| Have yoghurt with fresh berries OR |
| A plate of grains for lunch/dinner. |
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| Milk |
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|
3 glasses |
| Cheese |
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| Calcium |
| Vitamin B, Vitamin D |
|
2 slices |
| Meat (Chicken, Turkey, Lean) |
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Max 2 servings |
| Rejoice Diet |
| Sauteed/Grilled/Smoked/Light-fry (olive oil) AND/OR |
| Top with fresh fruits AND/OR |
| Add organic spices (low in sodium). |
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| Fish (Salmon, Tuna, Mackeral, Sea Bass, Cod) |
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| Omega 3 Fatty Acids |
| Vitamin B, Vitamin D |
|
Max 2 servings |
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| SUBSTANCES THAT ADVERSELY AFFECT THE BODY |
HARMFUL FOOD |
ADVERSE EFFECTS |
| Caffeine |
| Beverages (coffee, tea, soda, energy drinks) |
| Foods (chocolate) |
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| It weakens bones and causes joint pain. |
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| Saturated Fats |
| Foods (red meat) |
| Dairy (most cheese spreads, cheeses, milk, cream) |
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| They are the main source of weight gain, which has direct effects on bone health. They also have inflammatory properties causing joint pain. |
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| Trans Fat (a.k.a. Hydrogenated Fats) |
| Dairy (stick margarine) |
| Products (Sunflower oil) |
| Food (white bread, roasted food items, deep fried foods like french fries and chips) |
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| Consumption of food containing trans fat increases the risk of joint diseases like osteoarthritis. |
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