3 Day Refresh (while breastfeeding)

A while back, I had hit a plateau in my weight loss and was really needing a jump start! That’s when I decided to do the 3 Day Refresh!

[Since my son was about 7 months at the time, my milk supply was well established and I knew I could monitor it easily. If any issues came up, I planned to adjust immediately!]

The 3 Day Refresh acts as a reset through a specific, reduced-calorie diet. It is not truly meant to be a cleanse or thorough detox. You could think of it as a GENTLE cleanse and detox. It helps to reset the body: getting rid of some bloating, clearing out the system some, and helping to refocus your mind (helping to eliminate cravings and cloudy thinking due to less-than-stellar nutrition).

With breastfeeding, I added in an extra 300-500 calories (in the form of veggies, fruits, protein and healthy fats) and milk-supply boosting supplements (fenugreek and Mother’s Milk Tea). Thankfully, I didn’t have ANY issues at all!

My Meals, Hydration & Exercise

Day 1

Upon Waking: 8-10oz of water

Breakfast: (within 1 hour of waking) Shakeology (my preferred Chocolate Vegan) blended with water, full banana (instead of the suggested 1/2), with cinnamon and 1 fenugreek capsule (this helps boost milk supply).

Optional Morning Tea: (at least 1 hour after Breakfast) Mother’s Milk Tea & half an orange (fruit added for supply)

Mid-Morning: (at least 1 hour after Morning Tea) Fiber Sweep (digestive health drink)– I’ll be honest- this wasn’t my favorite, but I just put on my big girl panties and chugged it down!

Lunch: (at least 1 hour after Fiber Sweep) Vanilla Fresh (shake blended with water, 1 full orange (instead of suggested 1/2) and 2 celery stalks). I ate my healthy fat (1 Tbsp almond butter) right off the spoon!


Afternoon Snack: (at least 1 hour after Lunch) Carrots & hummus (if I was hungry at this point, I would add in some lean turkey lunch meat- but I didn’t end up needing it any of the three days)

Optional Afternoon Tea: (at least 1 hour after Afternoon Snack) Mother’s Milk Tea (planned fruit or almonds, if I was hungry- which I wasn’t on Day 1)

Dinner: (at least 1 hour after Afternoon Tea) Vanilla Fresh (shake blended with water and optional cinnamon– this tasted like horchata!), 1 serving of the Veggie Stir Fry (sooooo good!!), plus 1 cup of optional organic vegetable broth (also amazing- so satisfying and soothing!).

Optional Evening Tea: (at least 1 hour after Dinner) Mother’s Milk Tea and half a cup of blueberries (fruit added for supply)


All throughout the day I guzzled water. My general water goal is half my weight in ounces- so that has been around a gallon. I tried to get AT LEAST that much, plus more if possible each of the three days. During the Refresh, you are encouraged to do light yoga or walking, if anything. Because I always need to stretch out my muscles, I did some yoga each day.

I am a creature of habit and routine who DOES NOT mind repetition- so I did the exact same thing each of the three days. This really simplified the process for me and decreased my stress, especially since I was trying to stay within the timing of everything with regular home life and kiddo taking my focus.

3 Day Refresh Results & Reflections


Pounds lost: 4.8

I didn’t have a chance to do measurements, but you can see the difference, especially in my tummy.

Disclaimer: the four days prior to the Refresh, I had several treats and was definitely more bloated than normal.  That said, the results were still incredible.


The experiences people have are varied, yet seem to follow a similar pattern.

Many mention having a clarity of mind and thought by the end of the three days. I did not experience this exactly, but I also hadn’t had more than six hours of sleep on average since my son was born- and that sleep was broken up. Such is the nature of mom life, I suppose! (I’m so happy to report that the Little Man is sleeping through the night now, but because the hubs and I get busy talking, I’m still only getting about six hours a night! haha)

What I DID experience was my sugar cravings being greatly reduced, my extra tummy bloat going away, and finding myself satiated throughout the day even with reduced caloric intake.

My BIGGEST takeaways are:

1) Chicken or veggie broth make a great snack to handle post-dinner munchies ☕️
2) The recipe for veggie stir fry from the Program Guide is a win for us and will start being added to our dinner rotation


3) Emotional eating is still VERY MUCH an issue for me; it probably always will be. BUT when I control my food, and the timing of my meals, I can distinguish real hunger from emotional hunger much more easily. I already try to eat 5-6 small meals a day, but they aren’t always as well-timed as they are during the 3 Day Refresh.❤️ I also knew EXACTLY what I would be eating at the start of my day. That took away my ability to waffle between choices (which can often lead to eating unhealthy comfort food). I try to plan out my meals for the week ahead of time, but haven’t been very diligent about it. Seeing what a difference it made during those three days, it is a new priority for me.

I would HIGHLY recommend this nutritional and mental reset to anyone needing that boost of discipline and results.


With love and grace,




You can always find me here:

Instagram: @grace.grit.fit

Split Pea Soup: Comfort Food for Pennies


As a busy mama who handles the grocery planning, buying, and budgeting, I always appreciate a clean eating recipe that doesn’t break the bank. Even better if it tastes delicious and makes a ton of servings at one time.

Welcome: Split Pea Soup

This may not be the lasagna or mashed potatoes and gravy type of comfort food, but believe me, it hits the spot. The texture, the sweet flavor, the warmth. Especially as the last many months in the Pacific Northwest have been so chilly and rainy, this is a perfect dinner to sit down to at the end of the day. And when a 16oz bag of split peas, which is what you need for this recipe, is about $1, this lands in the cheap category!


Split Pea Soup
Original recipe from dealdiehl.blogspot.com
Serving: 1 1/4 cup
Containers: 2 Yellow, 1/2 Green, 1 tsp
1 1/2 lbs of dried split peas (about 2 cups)
3 chopped carrots (baby carrots work just fine)
1 large chopped onion
3 minced garlic cloves
1 teaspoon cracked pepper (I omit this as the hubs isn’t a huge fan of pepper)
2 teaspoons Himalayan salt (or whatever your preferred salt is)
1 teaspoon dried thyme
1 tablespoon olive oil
1 bay leaf
1. Rinse, drain and pick over your peas.
2. Add peas to crock pot, cover with 3″ warm water with a tsp of salt and turn crock pot on high.
3. Sauté carrots and onions in olive oil until lightly browned, add minced garlic and saute for one minute longer.
4. Add sautéed veggies on top of peas. Add salt, pepper, thyme, and bay leaf. Stir and replace lid.
5. Leave on high for 6 hours, or switch to low for 8-10 hours.
6. Remove bay leaf and blend contents of slow cooker in batches. (If you have a high-end blender, that really gets the very best texture. You may also leave the soup unblended, if you prefer this texture.)
7. Dish up and enjoy!

Tip: This is especially good paired with turkey bacon. Odd as it may sound, I would take a bite of each at the same time to get the best flavor combo! The crunchy saltiness of the bacon perfectly compliments the smooth sweetness of the soup!

Avocado Brownies

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Avocado isn’t the first ingredient you think about for delicious, chocolatey brownies!

But, amazingly, they are DELICIOUS!

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I suppose I shouldn’t be so surprised; one of my favorite treats is a chocolate avocado pudding (super simple!) that basically tastes and feels like chocolate mousse after it’s been chilled.

The only issue with these brownies is really my bigger issue with avocados. They truly are one of my favorite foods when they behave. But, as you may know, one of my biggest pet peeves is throwing away food. And avocados are notorious for going bad before you can to using them!

Well, if you can catch the avocado during it’s happy days, before it turns into a grumpy old waste, then use one for this recipe to add a velvety, fudgy texture to this healthy version of brownies.FullSizeRender 139

I find that blending the wet ingredients gets the best texture – that green pudding is so tasty! With maple syrup as the sweetener, you could almost eat that all by itself (well, without the egg, of course).

For now, we will mix this into the dry ingredients. Spread the batter evenly in the tin foil-lined baking dish (hello EASY cleanup!), and put in the oven!

I like to bake my brownies for the lesser amount of time so the toothpick doesn’t come out perfectly clean- love that fudgy texture so much! That makes this treat comfort food for me!


Fudgy Avocado Brownies

Original recipe from teambeachbody.com

16 servings, 1 brownie each

Containers: 1 Yellow, 1 tsp

Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or whatever you have on hand)
¼ cup gluten-free flour (I am using whole wheat flour)
⅓ cup dark chocolate chips (optional)


FullSizeRender 136Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a blender (blend WELL). Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 16 squares.

10. Try not to eat them all in one sitting.

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Quinoa Cheesy Chicken & Broccoli Crockpot Bake


Quinoa and broccoli are both well-known as superfoods. But do you know why?

Quinoa is not actually a grain, but considered a whole grain nutritionally. Most of the fiber and nutrients are removed when grains are processed (hence, no longer whole grain). Also, cooked quinoa is a good source of tryptophan (an amino acid that we usually associate with turkey- and the post-Thanksgiving sleepiness); tryptophan in ones diet helps improve depression, insomnia, sleep apnea, seasonal affective disorder, and premenstrual symptoms.

Broccoli is full of vitamin C, vitamin K, dietary fiber, folate, potassium, vitamin A, manganese, tryptophan, vitamin B6, and antioxidants. It is known to act as a detoxifier in the body, and has recently been credited with aiding in the fight against certain cancers.

When putting together meal plans, I look for recipes that are:

  • quick
  • easy
  • relatively inexpensive
  • using ingredients I typically have on hand
  • delicious
  • nutrient dense

We’re looking for the biggest bang for our buck, right? We want food that fits in our meal plan and helps us to our goals, but we also want to add and vary the nutrients to keep us healthy from the inside out!

Here is the recipe (originally from dashingdish.com):


Quinoa Cheesy Chicken & Broccoli Crockpot Bake

Servings: 8 (using the green Portion Fix container)

Counts as: 1/4 green, 1/2 red, 1/2 yellow, 1/2 blue (if following the 21 Day/Portion Fix meal plan)


1 cup uncooked quinoa
2 1/2 cups unsweetened almond milk
1 cup fat free cottage cheese
1 cup shredded cheese, low fat
1/4 – 1/2 tsp salt (optional)
1/4 – 1/2 pepper (optional)
1 tsp garlic powder
1 tsp onion powder
In the LAST 30 minutes 
3 cups fresh or frozen broccoli florets
2 cups  COOKED chicken
  1. Spray the slow cooker with cooking spray. Put everything in the slow cooker except for broccoli and chicken, and stir well to combine. (If you’re welling to dirty another bowl, it may be easier to mix it all together before dumping into the slow cooker.) Cover and cook on low for about 3-4 hours.
  2. In the last 30 minutes of cooking, add the broccoli (do NOT need to defrost) and add chicken. Stir to combine. Cover and continue to cook, turning heat up to high, for about 30 minutes or until the broccoli is thawed and warmed through.


Tip: If you are making this meal while doing a larger food prep, place your chicken (two chicken breasts is enough for this recipe) in a baking dish, cover with foil, and stick it in the oven at 350*. Check after an hour; it should be ready for you! That way, you can add the chicken to the slow cooker without scrambling to cook it up!

Nutritional information per serving:
245 calories
8 grams of fat
19 grams of carbohydrates
2 grams of fiber
23 grams of protein