Reboot with the 3 Day Refresh

So, why a cleanse?  

Because sometimes you just need to take a step back and reboot.  I like the 3 Day Refresh because it is gentle, simple and is the perfect opportunity to reset and reboot.   I do it about 3x per year to get myself back on track, or to de-funk after a holiday or long weekend that is full of indulgences.  It is a fast effective way to get back on track with better eating habits.

The first step in successfully completing something like this is committing by setting a start date and ordering. Next, it’s getting in the right mindset.  The final step; preparation.  


My kit arrived, and my {very simple} meal planning began.  I ventured out to get everything on my list; organic fruits and veggies (raspberries, blueberries, grapefruit, raspberries, green apples, celery, cauliflower, broccoli, carrots, mushrooms, summer squash, spinach, sprouts, vegetable broth and 1 gallon jug of water, which I refilled with filtered water daily).  


The plan is simple:  

-->1 gallon of water throughout the day (this is A LOT of water)


→ 1 vegan Shakeology

→ 1 serving fruit

→ 1 c herbal tea


→ 1 Fiber Sweep (digestive health drink made of seeds)


→ Vanilla Fresh (vegan protein and fiber shake)

→ 1 serving fruit

→ 1 serving vegetables

→ 1 serving healthy fats (I used either almond butter or unrefined coconut oil over the course the 3 days)

→ 1 c herbal tea


→ 1 serving vegetables

→ 1 serving healthy fat


→ Raw juice (juicer required)


→ Vanilla Fresh

→ 1 dinner option (all based on veggies and healthy fats)

→ 1 c organic veggie broth

→ 1 c herbal tea

So that seems like a lot of food!!  It is definitely much less than I am used to eating, but you drink enough throughout the day that not much else fits. ;)  I prepped my foods the night before, so when I woke, everything was all laid out and ready to go.  This left no room for error, or to “accidentally” eat something that wasn't laid out in my meal plan.  Because the plan is low in calories, intense exercise is not recommended.  Workouts are a part of my day, so I chose a few “active rest” days to begin each morning.  I took my starting weight and measurements and was ready to rock.  Here’s to sum up:

Day One

The day started off much like it normally does; Pilates Fix, hot water with lemon and Shakeology.  I wake early each day to get some quiet time before Ziggy wakes--this time has become so precious to me.  I spread my portions about 2-3 hours apart through the day to help sustain my energy and keep me satisfied.  On the menu: sauteed summer squash with coconut oil mid day, fresh juice, Vanilla Fresh blended with cinnamon, fresh fruit.

The day went great overall, though I felt low on energy.  Hungry?  No.  Tired?  Yes.  I rallied through until an early dinner (veggie soup, some almond butter and a Vanilla Fresh), and we settled in for the night.  I was in bed right after Ziggy, and asleep before 9pm.  I slept like an angel.

Day Two

My body wanted nothing to do with my normal 5am wake up call.  So, I let it sleep.  As you cleanse, your body is doing some pretty incredible things.  This hard work requires energy from the inside, which is reflected on the outside.  We woke with Ziggy around 715, I got my Extreme Yoga Fix in, hot water with lemon, Shakeology.  Good as new.  On the menu:  Berries, Vanilla Fresh with vanilla extract, apple with almond butter, fresh juice, garden cucumbers.  

My energy had increased from day one, but still not to my 100%.  I was able to sneak in a 45 minute nap, and then rally into the evening, enjoying a salad and another Vanilla Fresh.  It took all of my willpower not to eat the few bites of non-vegetable food that Ziggy had left on his plate.  Another night tucked early into bed, and slept like an angel.

Day Three

Pilates Fix + hot water with lemon + Shakeology and I was ready to conquer the day!  I felt like myself again!  Whew. I was already brainstorming what would be on the breakfast menu the following day.

Aside from feeling like the Stay Puft Marshmallow man, I felt great overall.  Why so puffy?  Let’s put all of that water into perspective:  1 gallon=128 fluid ounces.  Your recommended daily water intake should be approximately half of your body weight in ounces, and for 3 consecutive days, I was flushing my body with more than my body weight in ounces.   3 gallons = 24 POUNDS of water.  Not a good idea to do for the long term, but a great way to flush the system in the short term.  

Ziggy and I had a busy day, followed by a busy afternoon, and I felt great overall.  On the menu:  Fresh fruit, garden cucumber, sauteed mushrooms with coconut oil, Vanilla Fresh with cinnamon.  I wrapped up the day with steamed veggies tossed in coconut oil, sea salt and cracked pepper.

Today’s energy was so awesome, that I had a tough time getting to sleep, which landed me on the hunger train.  A small glass of almond milk and a few strawberries (NOT on the plan) did the trick, and I laid in bed dreaming of the oat bowl I was going to have for breakfast.

3dr results.jpg

Post Refresh

After completing something that requires a huge amount of self discipline, I felt awesome and accomplished on day 4.  Chris joined me for morning workout, and I enjoyed a big ‘ol bowl of oats with fresh fruit and unsweetened almond milk.  I achieved what I set out to do:  Reboot,, recharge, and regain self control.  I usually stick to a vegan diet for few days following a Refresh to ween my body back to its “normal.”  I am always excited to not only have my energy back, but to feel back in control.  Bonus?  

On the Inside:

Mindless eating habit GONE

→ Constant craving for sugar GONE

→ Regained self control ON POINT (good bye kid snacks)

On the Outside:

→ 3 lbs GONE

→ 2 inches GONE

This isn't about what's on the outside. {though I would be lying if I said it doesn't feel good that I'm getting back into my pants} It's about regained habits on the inside, and giving my body the opportunity to reset and reboot when I feel like I have hit a wall. I was shocked to step on the scale to find I had lost 3 pounds.  I didn’t think this was possible after feeling so distended and water logged the day prior, but I appreciate the side effect of my hard work!    

If you feel like a 3 Day Refresh is what you need to help you get back on track with good habits, to jumpstart your efforts, or to give you a little nudge in the right direction, please reach out to me.  I would love to discuss your goals and see if the Refresh is a good fit for you!


You know, you're stronger than you think you are.


xo sarah