The 3-Day Refresh to Eliminate Fatigue and Bloating After a Blowout Meal

You’ve probably heard of the 3-Day Refresh, which you can read about by clicking on this link. If not, here’s a brief synopsis! Essentially it’s an easy way to help your body recover from some of the ill effects of having stuffed yourself with foods that are less than healthy (like overconsumption of carbs or fatty foods).

I’d like to share four recipes I use for my own version of the 3-Day Refresh. This is what I personally call The 4-Day Refresh. It lets me get back on track after I’ve eaten scarfed down way too many slices of pepperoni or calzone pizza.

Or maybe indulged in one too many servings of pasta, breadsticks and salad at Olive Garden. Then I end up feeling bloated, tired and really sluggish for a few days afterwards.

These four recipes from The 4-Day Refresh make me feel better fast! Plus it helps to keep my insulin levels stable so that I can burn fat more efficiently as well as maintain lean muscle mass.

Recipe 1: Rejuvenating Tonic:

This is a great recipe to use first thing in the morning on Day #2 or Day #3 after you’ve had a “blowout” meal. It’s called a tonic because of its juice blend of apples and cucumbers which tastes too good to be healthy! It boosts metabolism slightly and provides a natural diuretic effect so you feel less bloaty from having overindulged.


1/2 cucumber, peeled and cut into chunks; 6 red or green apples (I like Gala), quartered; 2 stalks of celery with leaves; 1-inch piece of fresh ginger root (no need to peel)


Soak the cucumber, apples and celery in a bowl of ice water for at least 5 minutes prior to juicing. Juice all ingredients then stir. If you’re not using a juicer that separates the pulp, pour juice through cheesecloth placed over a measuring cup before drinking. Drink immediately! I like to use my Breville Ikon Juicer which has an auto-pulp ejection feature so there’s no mess when I juice. I also use the Breville to make smoothies and it’s my absolute favorite kitchen appliance!

Recipe 2: Metabolic Detox:

This is a hot drink recipe for breakfast or lunch on Day 3 after having an indulgent meal like pizza, pasta and breadsticks (all in one sitting!). The chia seeds serve as natural detoxifiers by binding with toxins in your intestines and preventing their reabsorption into the bloodstream. They’re also high in fiber which helps you feel full longer so that less food space is taken up in your stomach by low-nutrient foods.


1 teaspoon of Chia Seeds; 1 cup of freshly brewed green tea; 1 tablespoon of ground flaxseed; Stevia or raw local honey to taste


Stir chia seeds into green tea then allow to sit for 5-10 minutes. Remove seeds by straining through cheesecloth. Enjoy! I like to use organic ingredients whenever possible which is why the above recipe is made with both whole leaf tea and ground flaxseed. You can also make this drink with cold-brewed iced tea if you prefer. Then chill it in the fridge overnight instead of allowing it to sit for 10 minutes prior to straining out the chia seeds.

Recipe 3: Immunity Builder:

This is my favorite hot drink recipe because it’s rich in the anti-inflammatory ginger root which boosts immunity helps with digestion and reduces inflammation that slows metabolism down due to low thyroid function (i.e. hypothyroidism).


2 teaspoons of ground ginger; 1 cup of freshly brewed green or black tea; Stevia or raw local honey to taste; 1/4 teaspoon of cinnamon (optional)


Stir the ginger into the hot water then steep for 3 minutes. Remove ginger by straining through cheesecloth then stir in cinnamon and sweetener to taste if desired. Drink warm. If you don’t like drinking your spices, use this Immunity Builder recipe instead: Add all ingredients to a large ice-filled glass pitcher but do not stir until ready to drink!

Then simply pour over ice with lemon slices when it’s time for a refreshing beverage. Slice up some cucumber and add that into the pitcher too. This is my favorite way to drink it since cucumbers actually help rehydrate you while adding zero calories!

Recipe 4: Digestive Elixir:

This is another hot beverage for Day 3 (or 4) after having a very rich meal like Thanksgiving dinner or celebrating at an all-you-can-eat seafood buffet. It helps with digestion and allows your body to better absorb nutrients from your post-meal snack later in the evening.


1 tablespoon of flaxseed; 2 teaspoons of chia seeds; 1 inch piece of fresh ginger root, peeled and cut into cubes; 6 sprigs of mint leaves without stems; 1 teaspoon of organic turmeric powder


Soak flaxseed in water for at least 10 minutes then blend with remaining ingredients in a blender until smooth. I like to use my Breville Blender for this recipe since it’s so powerful! Add more liquid if needed. If you don’t have fresh ginger root, substitute 1/4 teaspoon of ground organic ginger instead.

This is the perfect way to drink your turmeric because curcumin (turmeric’s active compound) has extremely poor bioavailability which means that most people don’t get enough of it orally even when supplementing on its own!

What relieves bloating fast:

Bloating is a feeling of fullness or swelling in the abdomen. It turns out some foods are easier for your body to digest, so feel free to eat these delicious things if you have ever felt bloated after eating!

1. Bananas

Bananas are great at relieving bloating because they’re high in fiber and potassium, which help keep water retention down. Plus, they taste pretty good too!

2. White Rice White rice can help relieve bloating fast because it’s easy on the stomach. If you’re looking for ways to reduce how much gas is formed when trying to pass food through your intestines, white rice will work wonders! 3. Green Tea If you want an herbal tea that will help ease stomach inflamation and bloating, try green tea. It’s known to help the body rid itself of toxins that cause this feeling.

4. Ginger This herb will be your best friend if you’re looking for something to relieve bloating fast and naturally. It stimulates flow and circulation of bile- which helps digestion; it also has anti-inflammatory properties!

5. Oranges Oranges are great at relieving bloating because they contain magnesium, vitamin C and potassium- all of which help ease stomach discomfort.

6. Lean Meat If you want something with a little more substance than white rice, lean meat is perfect when it comes to relieving bloating fast!

7. Apples Like oranges, apples are good for reducing bloating because they contain magnesium, vitamin C and potassium.

8. Yogurt Yogurt is wonderful at helping relieve bloating because it has probiotics- which are great for your digestive system!

9. Oatmeal Oatmeal is great at relieving bloating because it’s high in fiber, which helps absorb water; it also helps with digestion.

10. Pineapple Pineapples are one of the best foods you can eat if you want to reduce bloating fast – they’re full of bromelain- an enzyme that reduces inflammation!

11. Whole Grains If you have stomach discomfort caused by gas or bloating, whole grains are a better alternative to simple carbs like white rice. They take longer to digest so they’ll be harder on the stomach.

12. Cabbage If you’re looking for foods to relieve bloating fast , cabbage is your best friend- it contains sulfur, which helps with digestion!

13. Broccoli Broccoli isn’t only tasty, but it also helps relieve bloating quickly because it’s full of fiber and vitamin C – both of which help the digestive system!

14. Pears Pears are great at relieving bloating because they contain magnesium and potassium- nutrients that will ease stomach discomfort VERY quickly!


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