Sheryl Jesin


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My 3 Day Refresh Results

The results are in from my 3 Day Refresh!

I’m down 2.6 lbs, my bloat is gone, my willpower has skyrocketed and my energy is up!


You are probably wondering…what exactly is the Refresh?

The 3 Day Refresh is a plant-based 3 day cleanse that is meant to jump start weight loss, break a plateau or get you ready for a trip or special event.

It is NOT the kind of cleanse where you have to worry about running to the bathroom. It’s a gentle, natural detox that will help you get back on track. I decided to do it after Passover and after Jake’s birthday weekend as I had more than my fair share of sugar and glutenous deserts. I felt like I needed a good sugar detox, and plus I wanted to look and feel my best before we headed out to Punta Cana for the Team Beachbody Success Club Trip!

So here is the scoop on the Refresh!

When you wake up you start with a large glass of water. You can still work out during the Refresh but I decided to go with lighter workouts to give my muscles and joints a rest. I did yoga on days 1 and 2 and a low impact cardio workout on day 3.

After my workout I had my Shakeology blended with 1/2 a banana as my serving of fruit. The program comes with a complete manual that gives you a list of what foods you can eat, at what time and what serving size.  

For a mid morning snack, I had the Fiber Sweep! Fiber sweep is made up of psyllium, flax and chia and it contains a combination of soluble and insoluble fibre – 13 grams of it! It has a bit of a lemony taste – you mix it with water, stir, stir stir and then drink.   

For lunch you have a shake called Vanilla Fresh. It is a plant-based protein shake and I thought it tasted great! You also get a serving of fruit, veggies and a healthy fat. I had pineapple as my fruit on day 1 and 2, and then cantaloupe on day 3. I had celery with almond butter for my veggie and healthy fat and it was yummy!


During the program you also drink lots of water and green tea. I was peeing a lot ūüôā All these liquids helped to keep hunger away and they also made my skin glow.   It made me realize that I should be drinking more every single day, not just on Refresh days!

For my afternoon snack every day I made a juice with mostly veggies and a bit of fruit in my juicer.  You also have the option of having a serving of veggies with healthy fat if you don’t want or don’t have access to juice.  

Dinner is another Vanilla Fresh and then a veggie based dinner, made with a recipe from the manual. I had steamed broccoli with coconut oil and sea salt on day 1 and 2 and it was DELICIOUS! I know that might sound weird, but when you cut out sugar and the processed stuff your taste buds change immediately and fruits and veggies start to taste AMAZING. On day 3 we were at my mother-in-laws for dinner so I had some roasted brussel sprouts and salad with olive oil and balsamic vinegar, along with my Vanilla Fresh. Yes you CAN do this cleanse and go out and continue on with your normal routine!

I’ve done the Refresh 3 times, and this time it was the easiest for me BY FAR! Why? Well first I knew what to expect. I knew I might be a little hungry at times but I would survive. It’s honestly more of a mental challenge than a physical challenge.

I also had a group of amazing ladies that were doing the Refresh with me. Their accountability and support kept me going when I wanted to quit!  They also got some amazing results – their weight loss ranged from 4-6lbs in 3 days.  Pretty awesome!

I was also really motivated to get some great results before our trip. Let’s be honest here – I wanted to feel good in my bikini and not feel bloated and gross!  

So let’s talk about my results!

In the 3 days I lost 2.6 lbs. I think it might have even been a bit more….but I had to weigh myself at the end at 3am because we were up early to catch a super early flight to Punta Cana! That early in the morning my body didn’t want to….how can I say this….eliminate waste. Sorry if that is TMI. LOL! A few hours later that probably would not been a problem and I bet I would have reached at least 3 lbs of weight loss.  

ANYWAYS….it doesn’t even really matter….because I think the pictures show exactly what happened to my body on the Refresh – my bloat disappeared and my stomach fluff disappeared.  I also felt GREAT! I felt energized throughout the Refresh. I wasn’t dragged down by starchy carbs, sugar, dairy and animal proteins.  

The day after I finished we travelled to Punta Cana. I was motivated to keep the results of my hard work and not ruin how good I was feeling. Since the Refresh I’ve been eating more fruits and veggies than normal…and I’m eating fewer starchy carbs, and less dairy and animal protein. I also feel less hungry than usual, which is a nice side effect!


Also – I feel like my willpower and resolve are stronger than ever after finishing the Refresh. Sticking to the plan for 3 days has made me realize I can do anything I put my mind to! What I put in my mouth is ALWAYS my choice, no matter what is happening around me. Emotional eating….shoving random chocolate chips in my mouth…eating sugar to soothe myself….these are all things I have done before….but in the long run they just make me feel WORSE! Doing the Refresh has definitely made me more aware of my emotional eating habits.

If you would like to try the Refresh and if you would like to join our accountability and support group, please send me a private message via Facebook or email me at sheryl@ikor.com.

Our group starts May 1st! Don’t delay contacting me as you will need about a week for your materials to arrive!


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Sunday Brunch at Live Organic Food Bar

A few weeks ago, Jake and Dylan were out of town for the weekend. My mom, Benjamin and I decided to head down to Live Organic Food Bar on a Sunday morning for brunch. Two kids in a restaurant = hell. One kid = a fun outing.

We arrived right at 11 am to avoid any lines. The restaurant was empty when we got there. It slowly started to fill up as we ate, but we enjoyed having the place to ourselves for a while. The decor is modern, cool and clean. All of the food at Live is vegan, gluten free and sugar free. There are an array of raw and cooked dishes to choose from, in addition to a large selection of juices and smoothies.

I had french toast on a gluten free bun, made with almond butter and bananas. It was served with fresh berries, maple syrup, jam and coconut whipped cream. It was absolutely delicious. My only complaint is that it was quite small.

My mom had a sunshine wrap. This is a raw dish. It is made up of the following: sundried tomato wrap, sunflower sesame hummus, avocado, tomatoes, cucumbers, carrots, micro greens, and a balsamic reduction. It came with a side salad of mixed baby greens, micro greens and sprouts. My mom was nice enough to share half of her wrap with me. She tends to be not as starving as I always find myself to be. Half of her dish, along with mine, filled me up.

We shared a juice called Green Electricity. It is made from kale, apple, grapefruit juice, cilantro, ginger and lemon. It was refreshing and delicious. I liked that it wasn’t super sweet, as juices can be. Benjamin loved it! He also snacked on some of our food, and was quite happy to be there with us.

We were quite satisfied with our brunch. It was so nice for me to be able to go to a restaurant, and know that every choice on the menu was something that I can eat, and something that is healthy. My mom commented that she felt so good after eating – she felt light, rather than stuffed and bloated. I would recommend this restaurant to vegans and non-vegans alike. While the food is healthy, it is also delicious. The presentation of the food was also top notch, with carefully placed berries on each plate, and even an edible flower perched on my french toast. I wish more restaurants offered brunch like this. I can’t wait to go back to Live!


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How to make juice using a blender

I love smoothies.  I really do.  I tend to have one every day for breakfast.   They are an easy way to get in tons of fruits and veggies first thing in the morning and when I add in all my extras like protein powder, almond milk, chia seeds and more, they are very filling and keep me going til lunch.

However, sometimes I’m looking for something that will give me a big punch of nutrition without filling me up. ¬†This usually happens in the afternoon – my energy levels are low and I need a little boost. ¬†This is where juice enters! ¬†And I’m not talking the kind of juice you buy in the supermarket that is basically just sugar water. ¬†I’m talking about home made juice. ¬†(No – I’m not exaggerating over store bought juice – the kind in bottles and the refridgerated brands like Tropicana too. ¬†When they are made, they are heated so high during the pasteurization process that basically all flavour and nutritional value are lost. ¬†Manufacturers then add in “natural flavour” and vitamin C. ¬†Click here for more info. ¬†I absolutely refuse to buy store bought juice. ¬†My kids do have it on occasion when we are at someone’s house, but NEVER at home. ¬†We just don’t buy it!)

OK – so back to juice making – I really want a juicer and it is on the wish list of things I want for my kitchen. Until then, my trusty Vitamix is my juicer!

When making juice, it is best to use a whole bunch of veggies and just enough fruit to make it palatable. ¬†When you make juice, you remove the fibre from the fruits and veggies. ¬†This is no big deal – I know I get tons of fibre throughout my day. ¬†However, when you eat fruit, the fibre in them helps to balance out the sugar, which prevents spikes in your blood sugar level. ¬†That’s why I just put a bit of fruit in my juices, and mainly concentrate on the veggies. ¬† ¬†You can never get enough veggies in your diet!

Here’s a picture of the veggies and fruit I used in today’s juice – a big chunk of cabbage, 5 carrots, 2 stalks of celery, 1 apple, 1 small cucumber, half a lemon and a chunk of ginger.

Ready to be juiced

I began the process by putting a bit of water in the blender to get things going – perhaps a scant 1/4 cup. ¬† Then I added the celery and cucumber and blended til smooth. ¬†Then I added each item and blended. ¬†It’s easier to add things slowly then trying to cram everything in there at once.

Once everything was blended and smooth, I strained the mixture. ¬†We have a very fine sieve that I use for this process. ¬†You could also use a nut milk bag, cheesecloth, or even an old t-shirt! ¬†I held the sieve over a bowl and poured the mixture in. ¬†Then I pressed it down using a spoon to fully get all the juice out. ¬†Here’s what that looks like:

Straining the mixture

Isn’t it such a beautiful purple color? ¬† The cabbage really makes it so pretty! ¬†Once I was done straining, I poured the delicious juice into a glass. ¬†Here is the final product:

The final product
Top view

The whole process probably took me 15 minutes. ¬†The most time consuming part is pressing down the mixture with a spoon to get all the juice out. ¬†I managed to do this with my toddler grabbing on to my leg and my 4 year old talking my head off about Lego. ¬†A bonus with using the Vitamix for juicing is that the clean up is super quick. ¬†(I’ve heard the conventional juicers are a pain to clean).

I thought the final product was delicious. ¬†I might have added a bit more ginger, but otherwise the combination of veggies with the apple was perfect. ¬†I should add that my 4 year old wouldn’t drink it, but my 1 year old loved it. ¬†Perhaps my four year old would have liked it with less ginger and another apple!

Have you ever used your blender to make juice?  Also, do you have any favorite juice combinations?