3 Day Refresh REVIEW

Are you looking to lose a few pounds, if so the 3-Day Refresh is great! If you’ve fallen off the wagon, need a kick-start to clean eating, or want to drop a few pounds for a big event this is for you! This will help you dial in your health and nutrition 

During this refresh, you can expect to lose weight, feel lighter and improve your digestion.

                3-Day Refresh Nutrition Plan

1. Wake-up: You’ll drink 8-12 oz of water.
2. Breakfast: Shakeology with a Fruit option (list in the book)
3. Mid-Morning: Fiber Sweep
4. Lunch: Vanilla Fresh plus Fruit option. One Vegetable Option. One Healthy Fats Option.
5. Afternoon Snack: Vegetable and Healthy Fat or Juice Option.
6. Dinner: Vanilla Fresh. Dinner Recipe. (check out my blog post for recipes here:    )

                       3-Day Refresh Vanilla Fresh Shake

This is a vanilla shake that is high in protein. It will help you satisfy your hunger and it has essential nutrients that your body needs. It’s also a great source of fiber. It’s dairy and soy free as well.

Each serving includes:

• 20 grams of plant protein
• 22 essential vitamins and minerals
• Probiotics. This supports digestive health.
• Clinically tested potato protein extract. This helps to curb hunger.
• This does not contain artificial flavors,  colors, preservatives or sweeteners.

3-Day Refresh Fiber Sweep Drink

This is a blend of both soluble and insoluble fibers. It gently and naturally eliminates waste and it’s an excellent source of fiber.

The Fiber Sweep Drink is made of:

• Whole ground chia, flax and psyllium seed husks.
• Wholeseome psyllium fiber helps to lower cholesterol and help to maintain healthy blood sugar levels.
• Chia and Flax seeds are sources of healthy omega 3 fatty acids.

Let me know if you have questions, I'd love to help! 

Thanks,

DeAnne Watson

Diamond Beachbody Coach 

3 Day Refresh RECIPES

Let me just say that the 3 Day Refresh is awesome. I LOVE this program!!! I've completed the program many times, in fact I like to do every 6-8 weeks just because it's so easy to get off track.

The program is easy to follow and the good is good, not to mention that you get REAL FOOD! You get to choose from fruits, vegetables, and healthy fats each day. So let's take a look at some of the recipes. 

3 Day Refresh Recipe: Moroccan Carrot Salad

Ingredients

Makes 1 Serving

• 2 medium carrots, grated
• ½ tsp. extra-virgin olive oil
• 2 tsp. fresh lemon juice
• 2 Tbsp. chopped fresh cilantro (or parsley)
• ½ clove garlic, chopped
• 1 dash ground cumin
• 1 dash ground paprika
• 1 dash cinnamon
• 1 dash Himalayan salt
• 1 dash cayenne pepper (to taste; optional)

Instructions

1. Combine carrots, oil, lemon juice, cilantro, garlic, cumin, paprika, cinnamon, salt, and cayenne (if desired) in a large bowl; mix well.
2. Let salad marinate, covered, in refrigerator, for 2 to 3 hours before serving.

3 Day Refresh Recipe: Cucumber and Tomato Salad

Ingredients

Makes 2 Servings.

• 2 Tbsp apple cider vinegar or red wine vinegar
• 2 tsp  balsamic vinegar
• 4 tsp fresh lemon juice
• 2 tsp extra-virgin olive oil
• 1 medium cucumber, halved lengthwise and sliced
• 1 cup cherry tomatoes, halved
• 2 Tbsp chopped red onion
• 2 Tbsp chopped fresh parsley
• 2 Tbsp chopped fresh basil leaves
• 1 dash Himalayan salt
• Herbal seasoning blend (optional)

Instructions

1. Combine vinegars, lemon juice, and the oil in a small bowl and mix well.
2. Combine cucumber, tomatoes, onion, parsley, basil and seasoning blend (if desired) in a large bowl. Mix well.
3. Drizzle dressing over salad and toss gently to blend.

3 Day Refresh Recipe: Cucumber and Hummus Sandwiches

Ingredients

Makes 1 Serving. Counts as 1 vegetable and 1 healthy fat. Use for lunch or as an afternoon snack on the 3 Day Refresh.

• 1 cup of cucumber
• 2 Tbsp of Hummus of your choice

Instructions

1. Cut cucumber into 6 large disks.
2. Spread hummus between cucumbers

3 Day Refresh Recipe: Tomatoes and Avocado

Ingredients

Makes 1 Serving. Counts as 1 vegetable and 1 healthy fat. Use for lunch or as an afternoon snack on the 3 Day Refresh.

• 1 Medium Tomato Sliced or 6 Small Tomatoes
• 2 Tbsp of Avocado
• Balsamic Vinegar

Instructions

1. Put tomatoes in a bowl. Top with 2 Tbsp of Avocado. Drizzle with balsamic vinegar.

I just tried out this Quinoa and Black Bean Salad recipe from the 21 Day Fix cookbook called Fixate and it's.......SO GOOD! Serves 12 (1 cup each) Prep Time: 30min. Cooking Time: 12 min. 

Container equivalents: 1 green, 2 yellow, 1.5 teaspoons 

INGREDIENTS

• 1/3 cup Fresh lime juice
• 1 Tbsp. ground cumin
• 1 Tbsp. sea salt (or Himalayan salt)
• 1/3 cup olive oil
• 2 cans (15-oz. ea.) black beans drained, rinsed
• 4 1/2 tsp. red wine vinegar (ground pepper to taste; optional)
• 4 cups water
• 2 cups dry quinoa, rinsed
• 1 medium red bell pepper, finely chopped
• 1 medium orange bell pepper, finely chopped
• 1 medium yellow bell pepper, finely chopped
• 1 (10-oz.) bag frozen corn, thawed
• 1 bunch fresh cilantro, finely chopped

DIRECTIONS

1. Combine lime juice, cumin, and salt in a medium bowl; whisk to blend. 
2. Slowly add oil, while whisking constantly. Set aside.
3. Combine beans, vinegar, and pepper (if desired) in a medium bowl; mix well. Set aside.
4. Bring water to a boil in a medium saucepan over high heat.
5. Add quinoa. Reduce heat to a medium-low; cook, covered, for 10-12 minutes, or until all the water has been absorbed. Remove from heat. Cool for 15-30 minutes. Set aside.
6. Place cooled quinoa in a large bowl. Fluff with a fork.
7. Add bell peppers, corn, cilantro, bean mixture, and dressing; toss gently to blend. 

NUTRITONAL INFORMATION(per serving): Calories: 261 Total Fat: 8 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 578 mg Carbohydrates: 38 g Fiber: 8 g Sugars: 2 g Protein 10 g

Spaghetti Squash Burrito Bowls

5

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Yield: serves 4

Serving Size: 1 Boat 

Ingredients

• 2 medium spaghetti squash
• 1/4 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 1 lb lean ground chicken (or turkey or beef)
• 1/2 cup chopped yellow onion
• 2 cloves garlic, minced
• 2 small red bell peppers, chopped
• 1/2 tsp chili powder
• 1/2 cup salsa
• 1/2 cup tomato sauce
• 14 oz can black beans, drained and rinsed (optional)
• 1/2 cup light Mexican cheese
• cilantro, chopped, for garnish (optional)

Instructions

1. Preheat oven to 400 degrees F. Line a baking sheet with foil or parchment paper and set aside.
2. Cut spaghetti squash in half and scrape out seeds. Spray the squash with a bit of olive oil or coconut oil, sprinkle with salt and pepper, and lay cut side down on prepared baking sheet. Bake in preheated oven for 45 minutes, or until soft. (If you want to speed up time, place squash cut side down in a microwave safe dish and microwave on high for 8 - 9 minutes, or until soft.)
3. While the squash is cooking, spray a skillet with coconut oil and heat on medium heat. Add ground chicken and cook until no longer pink. Remove from skillet and set aside.
4. Add onion, garlic, and bell pepper to same skillet. Sauté on medium heat until onion is soft. Add chili powder, salsa, tomato sauce, and beans (if using) and stir. Add cooked chicken back in and stir together.
5. Remove cooked spaghetti squash from oven and let cool for 5 minutes. Carefully shred spaghetti squash strands without breaking the shell. Combine spaghetti squash strands with chicken mixture in skillet.
6. Fill each "boat" with 1/4 of the squash and meat mixture. Sprinkle 2 Tbsp cheese on top of each boat.
7. Bake boats for 10 minutes in oven, until cheese is melted and bubbly.
8. Garnish with cilantro (if using) and serve.

Notes

Cal: 304 Fat: 13g Protein: 30.7g Carbs: 19.4g Sodium: 301mg Fiber: 4.3g

21 Day Fix: 2 green, 1 red, 1 blue (1 yellow if you add beans)

Iced Cinnamon Almond Milk Macchiato

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 1 drink or smoothie

Ingredients:
For Bottom Layer:
½ cup unsweetened almond milk
½ cup ice
½ scoop Vanilla (or Vanilla Vegan) Shakeology

For Top Layer:
½ cup unsweetened almond milk
½ cup ice
½ scoop Café Latte (or Café Latte Vegan) Shakeology
¼ tsp. ground cinnamon
½ tsp. pure caramel extract

Preparation:
For Bottom Layer:
1. Place almond milk, ice, and Shakeology in blender; cover. Blend until smooth.
2. Pour into serving glass. Place glass in freezer while you blend the next layer.

For Top Layer:
1. Place almond milk, ice, Shakeology, cinnamon, and extract in blender; cover. Blend until smooth.
2. Slowly pour into serving glass over bottom

Nutritional Information (per serving):

Calories: 188
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 379 mg
Carbohydrates: 19 g
Fiber: 7 g
Sugars: 7 g
Protein: 17 g

Nutritional Information (per serving)Vegan Version:
Calories: 208
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 476 mg
Carbohydrates: 20 g
Fiber: 6 g
Sugars: 8 g
Protein: 17 g

P90X/P90X2 Portions
1 Protein
1 Single Serving Snack

P90X3 Portions
1 Carb
1 Protein

Body Beast Portions
1 Protein Liquid
3 Balanced Liquids

Portion Fix Containers
1 Red
1 tsp.

This was super yummy! Here's my version!

I am loving the new Vegan Flavors!!! 

My FAVORITE beet recipes!

DO you like Beets???

I don't know if you remember the diet where you had to eat beets and hot dogs, yes I did this several times, and every since then I haven't touched beets! Can't stand them pickled for sure!!

But since I've been doing the Ultimate Reset, I've decided to give them a try again and I've come across two recipes that I adore! 

The first one is a Roasted Root Medley. 

INGREDIENTS

• 1/4 medium sweet potato, cut into 1-inch chunks
• 1/2 medium carrot, cut into 1-inch chunks
• 1/2 medium beet, cut into 1-inch chunks
• 1/4 medium onion, peeled, cut into large wedges
• 2 tsp. extra-virgin olive oil
• Himalayan salt (to taste; optional)

DIRECTIONS

Preheat oven to 400 degrees F. Combine yam, carrot, beet, onion, oil, and salt (if desired); mix well. Arrange vegetables in a single layer on baking sheet. Bake for 50 minutes, or until tender, turning once or twice. 

It's a simple recipe and so DELICIOUS!!!

The second recipe is Mediterranean Roasted Beets. 

Mediterranean Roasted Beets | Beachbody’s Ultimate Reset | Vegan Meal

Recipe Type: Vegan

Prep time: 14 mins

Cook time: 45 mins

Total time: 59 mins

Serves: 1

Ingredients

• 3 medium beets, peeled, cut into ½-inch cubes
• 1½ tsp. extra-virgin olive oil
• Himalayan salt (to taste; optional)
• Herbal seasoning blend (to taste; optional)
• 1 Tbsp. finely chopped fresh parsley
• 1 Tbsp. fresh lemon juice

Instructions

1. Preheat oven to 400° F.
2. Combine beets and oil, plus salt, and seasoning blend (if desired), in a medium bowl; mix well.
3. Arrange beets in a single layer on a baking sheet. Bake for 45 minutes, or until tender. Remove from oven. Cool for 30 minutes.
4. Combine beets with parsley and lemon in a medium bowl; toss gently to blend.
5. Serve warm or chilled.

Serving size: 1 Calories: 170 Fat: 7 Saturated fat: 1 Carbohydrates: 25 Sugar: 17 Sodium: 489 Fiber: 7 Protein: 4

Give them both a try and let me know what you think! I'd love to hear about your favorite BEET recipes!

DeAnne Watson

Diamond Beachbody Coach

Team Inspire 

Meal Plan using Fix Containers ...Week 1

So my nutrition has definitely been off for the past few weeks. I completed the 3 Day Refresh to kick me off a few weeks ago and while my results were great, I still fell back to not planning and meal prepping. I really feel like this is KEY to stay on track.

And I know it's not about being perfect, it's about showing up, giving it your best and forgetting the rest. Well I haven't been giving my NUTRITION the best lately. I have showed up and I have worked out, but I also have ate like CRAP.

So I'm going to do better this week. I've got my meal plan made out and about to head to the grocery store to plan for the week. I will not be stopped this week because of bad nutrition.

FITNESS is a journey that is a lifestyle, not a destination that you arrive at and then STOP!

I'm also in this exercise dilemma right now and for the past few weeks have mixed up some workouts. This week I'm going to try Hammer and Chisel again and then make a decision about my next commitment! Follow my journey here:   https://www.facebook.com/toneupfitnessandnutrition/?pnref=lhcand also on SNAPCHAT at dwatson05.

Let's make this a great week! I have a big trip coming up at the end of April that I need to get ready for. I know I can do it with the proper meal planning and prepping and of course being in the right MINDSET!!!