Does a 3 day cleanse really work? I tried it. Here’s what happened.

So, I went ahead and purchased Beachbody’s 3 Day Refresh before I left for a fun weekend of eating tailgating food and drinking lots of beer. I planned to do it when I got back.
It’s a three day cleanse that is gluten, sugar, coffee, meat, and dairy free for three whole days. *Cue fear of missing carbs and lattes*
It includes a very detailed timeline full of fruits and veggies, protein shakes, and a fiber sweep each day in order to cleanse your body of everything to the best of it’s ability in just 72 hours. Here’s what happened.

PREPPING AND PLANNING:

The kit comes with all of the shakes you need and the a planning guide that helps you plan out exactly when and what you are supposed to eat and drink for all three days. It also had recipes for dinner for the three nights and ingredient lists… pretty straight forward.
I planned to just go ahead and make the same thing all three days/nights so that I wouldn’t have to buy so many ingredients and made a list, went to the grocery store, came home and packed my lunch for day one.

DAY ONE

Day one schedule
The HARDEST thing was starting off the day with no coffee. If you know me, you know that black coffee with a little stevia in it is ESSENTIAL to my everyday life….like 3 cups of it. The refresh said only tea, so I was slurping down big mugs of tea in the morning trying to get all of the caffeine that I could.
I found it REALLY hard to finish all of the liquids I had to drink in the morning: Water, Shakeology, Tea, Fiber Sweep, Tea, More Water… I made so many trips to pee during the day it was ridiculous.
The fiber sweep is literally DISGUSTING, and on this first day I couldn’t even finish it. They mean it when they say that you have to chug it immediately because it basically turns into a sand + water consistency after 3 minutes. I ended up drinking as much as I could without throwing up and then drinking a bunch of water right after. Not fun.
Then it was time for my Vanilla fresh shake. I brought my NutriBullet to work so that I could blend it and felt really awkward loudly blending a shake for lunch. A couple people asked me if I thought it was happy hour  – HAHA I wish – pretty much the opposite. But, the shake was actually pretty good with the strawberries blended in.
By about 12:30 I had finished the shake and eaten my first “meal”, consumed all of those liquids and was feeling surprisingly full. Then, when it was time for my lunch (peppers and hummus.) I ate the snack and felt even more full which was a pleasant surprise considering I was expecting to feel like I could eat a horse by that time during the day.
But at about 4:30, the hunger really set in. I was definitely hangry. Not to mention that I decided to start this cleanse THE DAY AFTER halloween. There were so many snacks and so much candy everywhere, so I just want to say I’m really proud of myself for not cheating and having any. I literally did not even eat one M&M. I persevered.
As soon as I got home I made dinner. I was so hungry, I had to eat before my scheduled time. I followed all of the instructions, and cooked the veggies (Broccoli, Carrots and Cauliflower cooked in water and coconut oil) and added my own seasoning. It was delicious.
My veggie dinner
My coconut veggie dinner
Turns out I used lemon pepper seasoning that did actually have a little bit of sugar in it, but hey, I still stuck to the meal plan 100% otherwise… so I’m not counting it. 🙂
After literally licking my bowl clean, I drank some La Croix, which helped make me feel full for a little while. Around 9pm, I felt super tired and like I was going to end up snacking, so I just made myself prep the next day’s food and then went to bed.

DAY TWO

I overslept, and felt SO groggy. Almost hungover – It was really strange. I drank the water that I was supposed to drink as soon as I woke up, and went downstairs to make my shakeology, drank it, hopped in the shower super quick, and then tried to rush to work.
This day ended up being an abnormally busy day for me with meetings, so I found it SUPER hard to stay on schedule. BUT I think it was a little easier on this day because I was really distracted with work. I had to compromise on the schedule a bit, and consequently had a feast of a lunch (comparatively): fiber sweep (chugged it this time and drank all of it), vanilla fresh shake, combined the strawberries with my spinach and oil, and then tea.
Around 3pm I had my peppers and hummus, and I think having it later helped me not feel so hangry at the end of the day.
Got home, made my meal, felt SO tired, and fell asleep on the couch around 8:45 HAHA. Not having coffee and limiting my calorie intake really impacted my energy levels, obviously.

DAY THREE

I had to meal prep in the morning in a rush because I had fallen asleep on the couch the night before, so I ended up cutting everything as I ate it at work this day.
Day three was also a really busy day at work, which, again, helped distract me, but I will say that this was probably the easiest day of the three. My stomach didn’t growl, I started to get used to everything, and I knew how to space out my meals as a result from the days before.
After the busy day, I went home, had my final veggie skillet meal, and debated celebrating early with a drink or snack, but decided not to.
I weighed myself that night and was really bloated so I weighed more than when I started. That was disappointing, but expected, given that my body was still digesting and getting all of the bad stuff (cough, Halloween candy, cough). I thought I’d weigh again in the morning to see if there was a big difference after I had actually digested everything.
There definitely was. In the morning I weighed in at 113.4!!!!! That was three pounds down in three days. I took after pictures and compared them with the ones I took the night before I started the three days and noticed a pretty big difference. The bloat was gone and I just felt really clean…dare I say REFRESHED! Here are the pictures for proof.

RECAP

I would totally do this again. It was pretty great to do it right before starting a new program, because it was great motivation to KEEP eating well and not have to start over again. That being said, I definitely indulged in a nice big chicken sandwich the next day for lunch (I don’t think I could ever say goodbye to chicken…or bread), but it’s about moderation and educating yourself of the foods you put into your body. 
If I have a special event in the future (vacations, weddings, etc.) I know I will be doing this in prep for it. It was a great way to keep my mind focused and determined and it felt good to know that I had completed the three days wholly, and and in a healthy way without cheating!
If you want to try it, let me know! The 3 Day Refresh only costs about $60! If for nothing else, do it to challenge yourself and learn about your body and better appreciate the food that you put into it! I certainly look at labels and ingredients much more closely now.
Reach out to me to learn more via Facebook, text, or email at kristenmduke@gmail.com! 😃
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Super Easy 3 Ingredient Egg Cups

Wan’t to know the EASIEST and CHEAPEST breakfast meal prep recipe of all time? EGG CUPS.

They are the best thing ever. Because they literally take 10 minutes to make, are healthy, and super cheap.

Ingredients:

  • 1 carton of large eggs of your choice
  • Little bit of milk of your choice
  • 1.5 cups of veggies of your choice

Other things you’ll need on hand: 

  • Coconut Oil or Cooking Spray
  • Salt and Pepper
  • Mixing Bowl
  • Whisk or fork
  • Cupcake/Muffin Tin

 

Directions:

Turn oven on 350.

Heat coconut oil to liquid (5 seconds in microwave).

Rub coconut oil on 12 cup muffin tin.

In large mixing bowl include 12 eggs, finely chopped veggies (I used peppers, and a small tomato), splash of milk, pepper, and other spices to taste and mix well.

After thoroughly mixed, distribute evenly into muffin tin

Egg Cups in Tin

Then, bake for 10 minutes or until eggs puff at the top, then remove and let cool.

Baked Egg Cups

 

That’s IT! Then you have 12 cups or 6 meals (2 cups = 1 red protein container or serving and 1/2 serving of veggies). Goodman and I do this when we are meal prepping on Sunday and then choose 3 days during the week to have egg cups for breakfast.

Store in ziplock bag or tupperware container in the refrigerator.  Top with hot sauce or salsa and enjoy!

What the heck is shakeology

What the Heck is Shakeology?

You might have seen me posting about this super food shake that I’ve been drinking alongside my workout program. I’ve gotten a lot of questions about what exactly it is so I wanted to let you know what the hell this shake is all about. It’s my jam, y’all. IRDK how I got through life without this stuff before (slight exaggeration – but really I’m obsessed).

Essentially, Shakeology is a daily dose of dense nutrition.

It’s a supplement to any workout routine, but is also recommended for everyday nutrition like vitamins or minerals that you are supposed to take everyday (which this shake replaces btw). The cool thing is that it does a lot of different things for your body that promote further healthy eating and help you maintain your weight.

For instance:

IT CURBS YOUR APPETITE

That’s why most people drink it in the morning. The protein helps you feel full longer and makes you not make bad decisions and stuff your face at lunch time.

BUT, IT’S NOT NECESSARILY A MEAL REPLACEMENT SHAKE

I’m sure you’ve gotten this stigma from shakes like SlimFast that were popular in the 90’s. It’s not like that. You certainly can use it to replace one of your meals if you are actively trying to lose weight. But for me, it’s just a snack during the morning after my workout that makes sure I get all the nutrients I need.

IT GIVES YOU ENERGY

I used to drink four cups of coffee everyday. Yes, four. With this stuff, I add a little bit of cold brew to it in the morning and I don’t need anymore coffee all day. It’s literally a super food latte. I think that working out in the morning also contributes to that, but I’m sure it has a lot to do with the energy that these super foods give me, too.

IT’S GOT A BUNCH OF SUPER FOODS THAT YOU OTHERWISE WOULD NOT HAVE ACCESS TO

Have you ever seen Goji Berrys or Sacha Inchi? Have you ever even heard of Sacha Inchi? Me either. (its a weird type of nut that is found in the Amazon Rainforest apparently) All of these are super foods found in far away places that have proven to contribute to your health in so many ways.

IT HELPS PEOPLE WHO DON’T LIKE TO EAT FRUITS AND VEGGIES 24/7

How many fruits and vegetables did you eat yesterday? The FDA says that you are supposed to eat between 5-9 servings of fruits and veggies every day. Every freakin’ day. That’s really hard. Shakeology does the hard work for you because it has a lot of those servings in there.

IT REGULATES YOUR DIGESTION

Want to go to the bathroom at the same time everyday? Shakeology is the shit. (No pun intended.)

IT HELPS YOU NOT GET SICK

It’s got antioxidants, phytonutrients, vitamins and minerals that help fight free radicals in your body and boost your immune system. So you teachers and nurses out there should try this out! I’ll bet you 20 bucks that if you start drinking shakeology you wont get sick when you go back to school. BET ME!

So, like I said, Shakeology is the bomb dot com

Want to learn more? Or try Shakeology for yourself? Cool thing is, you can try it and if you don’t like it send it back and get a full refund. This company stands by their product!

Click here to learn more on my Shakeology Website.

Or feel free to reach out if you have any questions!