8 Ways to Declutter and Organize Your Mind (Backed by Science)

8 Ways to Declutter and Organize Your Mind (Backed by Science)

Feeling overwhelmed?

Like you just can’t keep up?

It can happen when you are:

  • Trying to juggle work, home, and family projects.
  • In the middle of a personal sh*storm – dealing with financial, health, or family crises.
  • Faced with too many things to do in too little time.
  • Overtired, overstressed, or just plain “over” stuff.

What does this have to do with fitness, you ask?

Kind of everything. I’ve spent the past 10+ years watching and listening to overwhelmed clients try to do it all. And I’ve heard them talk about their sore backs, their knees, their hips, and their shoulders. It’s as if they are carrying the weight of the world. And yet they think it will all better better if they just do more … and do that more even BETTER.

I’ve also been there. Over the past couple years, between some huge business/work changes, battling a pesky health bump, juggling online/offline work, walking my never-enough-walks dog, AND trying to get my own workouts in, there have been days I didn’t know which way I was going.

So Much To Do, So Little Time

My grandmother, who also was an entrepreneur, had a saying: “I’m so busy I am going to meet myself coming around the corner.” (She also occasionally said she was “busier than a one-armed paper hanger.” She said a lot of non-corny things, too.)

Anyway, when you’re in the middle of all that overwhelm, it’s normal to think: “I just need to get organized.”

But have you ever noticed that when you’re feeling overwhelmed, any attempts you make to organize your mind/tasks/life/stuff don’t ever stick?

That’s because when your mind is overwhelm mode, you can’t get a handle on exactly what needs to be done, when it needs to be done, how you’re going to find the time, and often, how you’re actually going to do it.

Plus, when you’re struggling with brain clutter, you somehow seem to come up with even MORE stuff you have to (or want to) do. It’s a crazy self-perpetuating cycle.

Get Quiet, Get Clear

Before you can organize your tasks, your life, your stuff, your finances, or whatever … you have to do one thing first.

You have to clear your mind.

I know. Sounds impossible, right? When your thoughts are running you with a never-ending list of stuff to do/think about/etc. how are you supposed to shut them up?

Take it from me: going on a massive multi-tasking binge to get caught up on a few things first is the exact OPPOSITE of what you need to do.

Instead, try to STOP and get quiet … even though you think stopping is going to make it worse.

Taking some time to pull back and declutter your mind is totally worth it.

And here are some simple ways to make that happen.

8 Ways to Declutter Your Mind Backed By Science

1. Take a Nap

When you’re tired you’re especially prone to feeling overwhelmed.

When you haven’t had enough sleep, the pathways in your brain just don’t work the way they are supposed to. Your brain’s info-filtering system has a hard time differentiating all the input that’s being thrown at it.

And that means making decisions is even harder (1).

Seriously, what’s one of the first things you would do for a fussy toddler who can’t seem to get comfortable or happy? You’d think: “If only they would just take a nap.”

Try to take some time to chill, and if you’re freaking out about wasting time, set your timer and let yourself relax for 20 minutes. It’ll be worth it.

2. Write Down Your Feelings

One of the best ways to clear your mind of clutter is to take the time to write down your feelings/thoughts/tasks.

Here’s a huge hint that you will benefit from journaling. If the idea of taking the time to write down your feelings makes you feel stabby … like you have NO TIME for it, and it’s a stupid idea… it means you should do it.

Trust me. I’ve felt that way on numerous occasions. And then I’ve picked up my notebook, written for a while, and felt so  much better that I vow to write in my journal every day (which I mostly do).

Anyway, study after study points to how beneficial journaling is to our well-being (2).

I find it to be especially effective if I do it as soon as possible after waking up, either in the morning or after that nap I mentioned above.

Write down how you’re feeling and thinking, organize your thoughts, and you’ll start to see your priorities develop, which will help get you out of overwhelm mode.

And if you’re worried someone will read what you wrote, rip up the pages. Problem solved.

3. Meditate

meditation

This is another one of those things that if the idea of it makes you feel grouchy or like kicking the wall, maybe you need some of it in your life.

You’ve probably noticed over the past few years that meditation has moved out of the “woo-woo” sphere to become more mainstream. That’s because more stressed-out individuals have found it to be an effective tool to clear the clutter in their heads.

When life is hectic, do you ever feel as though you’re having a non-stop conversation (with yourself) in your head? Like your thoughts are scattered and out of control? That’s called monkey mind, and it’s a real thing.

But here’s another real thing: meditation helps soothe that monkey talk (3). Study after study has has pointed to the powerful effects meditation has on our brains.

It also has been proven to help improve coping abilities and resilience (4).  

Try the Headspace app for some meditation assistance.

4. Go Outdoors … Maybe Barefooted

Getting outside to enjoy the sun and earth is huge when it comes to changing your mood, in so many different ways. 

First, sunshine itself has powerful impact on your mood, energy, and sleep quality (5).

Second, if you go for a walk somewhere in nature – the woods, a meadow, the ocean, anywhere you aren’t surrounded by dozens of buildings and honking traffic – it can help qualm what Stanford researchers called “a maladaptive pattern of self-referential thought.”

Which basically is ruminating on negative crud. You know, like all that brain clutter (6).

Third, and maybe this is deep into the woo-woo sphere, but there is a growing belief that actually “grounding” or “earthing” your body by walking barefooted outside can help reset your body’s systems. It’s all rooted in bioelectricity.

I mean, if you think about it, your body actually DOES have an electrical system, one that operates all the way down to your cellular level. And electricity is a natural force on the planet. Yet we are the only living beings that do not (at least now, in modern times) regularly come into physical contact with the earth’s surface by walking on it.

Many alternative and integrative health practitioners (and even some mainstream ones) are suggesting our bodies “recharge” by coming into contact with the earth … that it makes a difference in our moods, our sleep, and maybe even more (7)(8).

Grounding

5. Go for a Run (or Walk!)

There are so many reasons that workouts – like running and walking – help you feel better mentally.

Cardio exercise has a direct impact on the hormones that help you get stuff done (it’s true! there are hormones for that!) (9).

It also can help boost your mood and reorganize your brain for resiliency (100).

And if you do it outside (see number 4, above), you can get even more benefits, whether it’s from mood-boosting sunshine or extra calorie burn (11).

Listening to music when you run is even more beneficial.

Why? A Ohio State University study recently discovered that when someone exercises with music, it activates the area in the brain that deals with a higher level of mental function (12).

6. Spend Time with a Pet

For most people, pets aren’t just animals – they’re beloved members of the family.

And if you have a pet, you know that spending time with them – you know, actually patting, walking, or playing with them – brings you to the present moment. Pets don’t get preoccupied with their to-do list, their phone, or anything else (except maybe sniffing things, but that’s another story).

Anyway, that present-ness is incredibly centering.

And not only that, if you spend quality one-on-one time with an animal, it triggers the release of oxytocin in your body (12). Oxytocin is commonly called the “love” hormone, as it is helps increase feelings of warmth, well-being, and affection (13).

If you don’t have a pet, take a few minutes to watch one of the thousands of cute pet videos on the internet. You’ll get a dose of cuteness – and relaxation – without any strings attached.

Even though I have pets of my own, some mornings I watch cute pet videos online and they always start my day with a smile.

Seriously, check out this video of cat fails and try not to laugh.

7. Cut Back On Sugar and (Maybe?) Caffeine

What food group do we crave when we want a quick hit of energy or a mood boost?

Carbs, of course. And what do carbs contain?

Sugar. (Of course.)

But here’s the kicker. While sugar might temporarily elevate your mood and power you through that brain clutter, there’s the inevitable sugar crash, which can leave you feel agitated, tired, stressed and … overwhelmed.

Eliminating sugar from your diet is hard, but reserving it for sweet treats is easy, once you start to feel your mind calm (15).

Caffeine, meanwhile, is a tricky little beast. In the right amount, it can help give us focus and energy, but too much and we’re heading to the land of chaos. (16) (17). As with most things that can cause dependence, moderation is the key.

8. Set a Timer and Do Something

On paper, Saturday mornings should be an upbeat, relaxing time for me, because that’s when I finish work for the week and have the rest of the weekend off.

But often when I get home from the studio on Saturday, I’m super stressed. That’s because I start to think about everything I want or need to get done during the weekend, and when I think of the list I’ve created for myself, I get overwhelmed.

And that overwhelm makes makes me want to say “screw it” and take a nap (which actually isn’t a bad idea, as per item 1 on this list … except on Saturdays I’m really not that tired, just overwhelmed).

So here’s what I do instead.

I pick one thing on my to-do list (say, clean the fridge), set a timer for 15 minutes and I crank it out.

Sometimes I listen to music when I do this, sometimes a podcast. Sometimes, nothing.

It’s kind of awesome. Once I have knocked one thing off my list, it gives me a feeling of accomplishment and focus to do at least a couple more things before I kick back and enjoy my time off.

Make Some Brain Space and Feel Better

Taking advantage of some of these tips should help you get more organized overall – and also help quiet “monkey mind.”

One of the things I found when taming my own monkey mind – an ongoing process! – is that just as we develop physical habits, we also can develop habits with our thought patterns.

Taking a few moments to “declutter” our thoughts to break the overwhelm cycle goes a long way toward getting more organized with everything long-term (18).

Even if you’re currently the most disorganized person you know, it’s not impossible to change… with a little help from your mindset.

Mocha Iced Protein Latte Recipe

Mocha Iced Protein Latte Recipe

Anyone else love their iced coffees and iced lattes? Especially on a hot summer afternoon?

And especially if they’re mocha iced lattes? So yum.

The problem with coffee shop iced lattes and coffees is not only the price, but who knows what’s in them? If you’re not careful, you’ll be ingesting a bunch of unnecessary and potentially harmful sugar, fat, and processed food products (1).

Also, they really don’t do very much for you nutritionally.

That’s why I came up with this iced protein coffee recipe, which you can rev up to make a full-on latte if you want. It lets me enjoy my afternoon treat guilt-free. It’s low in sugar, has a favorable macronutrient profile (fats/carbs/protein), and is pretty darn tasty.

Adding protein not only adds some extra creaminess to this recipe, but protein helps keep your blood sugar stable as well as helping you to stay fuller, longer. Not only that, but if you are trying to lose weight, it’s important to eat an adequate amount of protein so you can maintain your muscle (2).

If you’re staying away from caffeine, this is just as delicious with decaf coffee. You also could make it with a coffee substitute, such as Teeccino or chicory root, although honestly neither of them will impart the true coffee flavor. But they’re close.

Here’s a recipe for a Starbucks-like mocha Frappuccino, revved up with some extra  protein.

I personally like to use Sun Warrior’s plant-based Warrior Blend protein in my beverages.

Mocha Iced Protein Latte
This iced protein coffee is a great afternoon pick-me-up with some muscle-building benefits. You can
Write a review
Print
129 calories
9 g
3 g
5 g
14 g
1 g
626 g
78 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
626g
Amount Per Serving
Calories 129
Calories from Fat 34
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 3mg
1%
Sodium 78mg
3%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
10%
Sugars 1g
Protein 14g
Vitamin A
18%
Vitamin C
18%
Calcium
54%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup double-strength coffee, cooled
  2. 1 tbsp unsweetened cocoa powder, plus additional cocoa powder for garnish (I like the dutch processed, which is a little milder tasting than regular, more bitter, cocoa powder)
  3. 1 scoop Sun Warrior chocolate protein powder
  4. 1/2 cup unsweetened almond milk
  5. Ice cubes
Instructions
  1. Mix the cocoa and protein powder into the milk, mixing it as smooth as you can.
  2. Place the coffee mixture into a blender with the ice and blend till smooth.
Notes
  1. For a richer coffee taste, freeze cooled coffee in an ice cube tray and use a couple cubes in place of plain ice.
beta
calories
129
fat
5g
protein
14g
carbs
9g
more
Wendy Fitness Coaching http://wendyfitness.com/

 Try it and Let me know!

Do you have any recipes or snacks you’d like to see healthy-ed up? Have you created healthier versions of your favorites? I’d love to hear about it. Hit me up!

13 Motivational Videos To Get You Pumped Up and Back On Track

13 Motivational Videos To Get You Pumped Up and Back On Track

Looking for a jolt of inspiration? 

There’s nothing like a good motivational video to get you fired up for your day.

I know that when I’m feeling a little off (or lazy, uninspired, or like chucking all my goals), it can be hard to pull myself back on track. I have lots of little tricks – journaling, getting outside, working out – but sometimes even those tricks don’t work.

That’s when I go in search of motivational videos. 

If you’re having one of those days, at least one (and maybe all) of these videos will help pull you back on-course.

1. Make The Choice For Toughness

Lesson: when it comes right down to it, success is a matter of heart, and if you have the heart, you have the will to succeed.

Duncan Keith definitely exemplifies this. He trains hard (mind, body, and spirit), eats clean … and he shows that he definitely pushes past the pain/discomfort to get the job done.

It’s all about making good choices, whether or not things are going your way.

2. Change Your Thoughts to Change Your Life

Do you lack motivation? Or find it hard to stay motivated?

What if motivation isn’t the real issue? Our brains are not wired to like change – in fact, change might even go against our survival instincts.

Here’s how to make a mindset shift and retrain your brain for success.

3. Define Your Strengths, Define Your Life

Misty Copeland is the first African-American female principal dancer for the prestigious American Ballet Theatre, after overcoming early rejection.

Her story is always so compelling!

4. A Single Choice Can Change Your Life

How Henry Rollins went from being an assistant manager at a Haagen-Dazs shop to becoming the lead singer of Black Flag.

“I don’t have talent, I have tenacity,” he says, adding that he knows he has to “watch, shut up, and learn” to succeed.

5. Be The Hero(ine)

There are so many great Joe Rogan motivational videos it was hard to pick just one, but this is a classic.

Your life is a movie … be the hero, not just a supporting character.

6. Be Good, Treat Others Well, and Treat Yourself Well Too

You already know what you need to do.There’s no magic involved.

Just do it. 

Still not sure? Joe breaks it down for you in simple, easy-to-follow steps.

7. Destiny Is Calling You: Are You Gonna Answer?

This compilation from Oprah teaches that “failure” isn’t really failure. Instead, it’s an opportunity to correct your course so you can move closer to your best life.

She says each feeling of failure, loss, or unease is a cue to move in another direction.

8. Here’s Where You Find Your Motivation

Most of us wait for motivation to strike, but here’s the thing: it rarely just shows up for us.

Retired Navy SEAL and podcaster Jocko Willink says you can’t just “turn on” motivation, drive, or passion.

Instead, he says it boils down to your reason why, and he outlines how to discover that.

9. Find Your Greatness 

What is greatness, and who can achieve it?

Where does greatness live, and what does it look like?

Here’s a series of playful videos from Nike. (Don’t try the pogo stick trick. Ever!)

10. Still I Rise

In this video, tennis great Serena Williams reads the powerful poem “Still I Rise,” by Maya Angelou.

11. Be Unconventional

Uncommon habits, unpredictable results.

Skiing legend Bode Miller talks about how he pushes his limits through unorthodox means.

12. Celebrate Your Life

In this compilation video, women from across the world talk about finding pride and self-confidence in the face of adversity – often when their cultures didn’t encourage it.

They share inspirational stories of overcoming amazing odds.

13. The Power of the Solitary Traveler

This video talks about the challenges of solo endeavors, of overcoming and achieving goals on one’s own.

Using inspirational quotes, it outlines how the hardest walks lead to the highest destinations – and if you work hard,  the right people will show up in your life, and you won’t always be a lone wolf.

What are YOU going to achieve?

How do you stay motivated? Do you have any favorite videos? I’d love to see them.

If this post pumped you up, I’d appreciate a like or a share. 🙂 Thanks!

Fast Workout Formula: When You Don’t Have Time To Work Out

Fast Workout Formula: When You Don’t Have Time To Work Out

Here’s a guilty confession: Some days I just can’t find the time to work out.

Yes, even though I am surrounded by fitness equipment for a good part of most days, finding constructive time to actually use it on myself can be a real challenge.

So I totally relate to my readers and clients who say they struggle with sticking to their fitness routine because of time constraints.

That’s why I created a time-saving workout formula for myself – and then realized it would probably help others who are in the same boat.

The formula was the result of a get-real moment I suffered a couple weeks ago, when I found myself sucking wind, big-time, while teaching a group ex class. Why was I sucking wind? Because I’d basically gone TWO WEEKS without a single real workout.

I think I hid the sucking-windedness of it all pretty well, but after class? I was useless the rest of the day and had to take two naps before going to bed early that night.

Which is not cool. (Seriously: if you want to get into shape fast, start teaching classes because it’s way more challenging than taking them. Not only do you have to do the workout, you have to talk the whole time and use big movements in order to motivate your class participants.)

That day was the kick in the pants I needed to get back into tip-top shape. And I needed to do it without long, boring workouts.

Time-Saving Workout

Here’s another issue compounding the problem: I’m tired of traditional weight-lifting workouts.

Like, the thought of them makes me never want to work out again. I’ve done that style of training for so many years that I just can’t get excited every week about doing the same-old, same-old squats, chest presses, pulldowns, etc.

In fact, when I think about how many years I spent doing them, I wonder how I lasted so long?

But the thing is, they’re effective exercises. And because I want to keep as much muscle as I possibly can, they’re probably my best bet to do that.

How could I make those classic exercises fun again, within the constraints of my time-saving workouts?

No problem! I created some mashup workouts, which combine everything I need from a fitness routine – strength, cardio, core work, functionality, and fun – in a single session. 

And yes, they actually are fun! They even have me looking forward to the next session.

Bodybuilding Splits + Cardio Fun

Here’s how the whole thing works. Because I want to preserve as much muscle as I can (always a struggle!), I took a classic weight-training split, which focuses on different body parts on different days of the week.

This might sound confusing (and if it does, just skip ahead to the actual format), but trust me, it isn’t.

Each workout consists of supersets or circuits, which are done back-to-back with no break until you reach the end of the circuit, and then repeated again for a certain number of sets.

What I did for these mashup workouts is put in a quick cardio burst at the end of each superset, and then a longer cardio session between supersets. 

Below are a couple examples, which you will see are infinitely customizable and super sweaty. 

Also, if you’re limited on equipment, no worries … just sub out different cardio bursts. There is a list of examples below the workouts.

As always, be sure to warm up and cool down thoroughly before/after you work out. If something hurts, don’t do it, and be sure to listen to YOUR body and pace yourself.

Back & Biceps Workout

Use the heaviest weight you can with proper form.

Superset 1

  • Assisted pull-ups, as many as possible
  • 1-arm cable row, 10 each side
  • Barbell biceps curls, 12
  • Mini-trampoline jumps, 1 minute
  • Repeat 3 times 

5 minutes stairclimber

Superset 2

  • Wide-grip pulldown, 12
  • Rear delt raises, 12
  • Dumbbell curls, 12
  • Jump rope, 1 minute
  • Repeat 3 times

5 minutes stairclimber

Superset 3

  • Stability ball lower body extensions, 10
  • High cable biceps curls (or TRX curls), 10
  • Repeat 3 times (no cardio burst for this one)

If you have time, you can add some plank variations to finish it up.

I don’t know exactly what this woman is doing, but I’m going with this: she is grateful for the workout these gloves are going to help her achieve.

Legs & Core Mashup Workout

Superset 1

  • Front squats, 15
  • Heel Clicks, 10
  • Hanging Leg Raises, 10
  • Heavy bag drills, 1 minute
  • Repeat 3 times

5 Minutes elliptical

Superset 2

  • Dumbbell lunges, alternating sides, 10 each side
  • TRX squat jumps, 12
  • Russian twist holding medicine ball, 15 each side
  • Battle rope drills, 1 minute
  • Repeat 3 times

5 Minutes elliptical

Superset 3

  • Straight-leg deadlifts, holding dumbbells, 10
  • Plank jump through (from plank position, “jump” your legs forward so your feet are near your hands, then jump back), 10
  • Wall sit, 45 seconds
  • Heavy bag drills, 1 minute

How To Create Your Own Time-Saving Workout

I can hear you now: OK, that’s great, Wendy, but I don’t have a whole bunch of equipment at my disposal.

That’s fine. You really don’t need that much. 

The longer, five-minute intervals?

You can use pretty much any kind of cardio machine at your disposal: treadmill, elliptical, bike, stairclimber, rowing machine. You can jog. You can dance. You can create your own little kettlebell circuit. It simply has to be something that’s not too intense but that keeps your heart rate in its fat-burning range (lower-intensity cardio).

For the shorter, more intense bursts at the end of each superset, check out this quick list of possibilities:

  • jump rope
  • jumping jacks
  • burpees
  • mountain climbers
  • standing mountain climbers
  • shadow boxing (if you don’t have a bag)
  • kettlebell or dumbbell swings
  • high knees
  • running in place
  • battle ropes
  • windsprints 
  • broad jumps (jump forward, jog back, repeat)
  • tall box step-ups
  • medicine ball squat to toss
  • bench hop overs (hands on bench, hop legs over, from one side to the next)
  • soccer ball (or bench) toe-touches
  • carioca/side-shuffles

You get the idea, right? Basically, it’s anything that adds a little “oomph” to the workout via a cardio burst. 

All you have to do is plug those exercises into a weight-training workout and you’re good to go.

Lemme Know …

Honestly, I love these two workouts and they’re some of my favorite go-tos now. Try them yourself, and let me know how they work for you.

Here’s How to Freeze Fresh Fruit for Your Smoothies: Cheap, All Year Long

Here’s How to Freeze Fresh Fruit for Your Smoothies: Cheap, All Year Long

Cherries were on sale last week at the grocery store. Like, big-time.

And you can big-time bet that I bought a whole bunch. I even pitted some and put them in my smoothies because they are so delicious. Plus, I was thinking of trying a couple of new recipes (cherry clafoutis, anyone?).

But guess what? Mangos were on sale too. Again: big-time. And they, too, are also delicious in smoothies and recipes.

I wanted to horde them all because I know in a couple months they’ll either be unavailable or cost four or more times what they do in-season.

You know what I hate, though? Buying fresh fruit and veggies, only to have them go bad before I can eat them. Ugh. So, no extra fruit for me.

And then I remembered. Doh.

My Grandmother’s Frozen Raspberries

Back in the day, my grandmother (“Nanny”) used to grow rows and rows of raspberries every year. Her raspberry pies were renowned – local restaurants would buy them from her for big bucks – and Nanny made the most amazing “fresh” raspberry compote even in the middle of January.

The berries weren’t mushy and nondescript mashes of goo, either. They were beautifully preserved … and it wasn’t because she did anything magical with them.

She just froze them.

And … duh! … I realized that with a teeny-tiny bit of time and effort, I can freeze practically any fruit I want, too, the same exact way Nanny did. I remember hanging out in the kitchen with her every summer during the not-so-elaborate freezing process.

I know this isn’t rocket science, but I spend a fair amount of time in the kitchen and I figure if this hasn’t occurred to me before, then it likely will be new-ish news to someone else. (I hope the mangoes are still on sale this week.)

How to Freeze Fruit for Smoothies and Healthy Recipes

How to freeze fruit for smoothies

  • First, gather your fruit and thoroughly wash it.
  • Then, grab a cookie sheet and line it with parchment paper.

Next, it’s time to prep the fruit.

  • For larger fruits and/or those with pits, you will want to remove the skin or peel, and then slice them.
  • Citrus fruits can be divided into sections or quarters.
  • Fruits that turn brown – like apples – can be dipped into a solution with lemon and water to prevent them from discoloring.
  • Berries need no additional prep beyond washing.

Once your fruit is good to go, all you do is place it on the lined cookie sheet, and then put the sheet in the freezer for 2 to 24 hours. After, you can put the fruit into containers (I use freezer bags) in portion-sized amounts so it’s ready for a quick grab & go.

Seriously, so easy!

Beyond smoothies, this frozen fruit can go a long way toward beating an ice cream craving. Just put some frozen fruit in a high-speed blender and whir it up into a sorbet-like concoction. Delish! 

This morning I threw together a quick and easy smoothie from my fresh-frozen fruits.

Banana Cherry Smoothie
Serves 1
This delicious smoothie is packed with vitamins and minerals to start your day right ... but it also makes a great anytime snack.
Write a review
Print
337 calories
54 g
1 g
11 g
11 g
1 g
475 g
60 g
32 g
0 g
7 g
Nutrition Facts
Serving Size
475g
Servings
1
Amount Per Serving
Calories 337
Calories from Fat 80
% Daily Value *
Total Fat 11g
17%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 1mg
0%
Sodium 60mg
3%
Total Carbohydrates 54g
18%
Dietary Fiber 9g
38%
Sugars 32g
Protein 11g
Vitamin A
71%
Vitamin C
50%
Calcium
54%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium frozen banana
  2. 10 frozen cherries
  3. 1 cup baby spinach
  4. 1/4 avocado
  5. 1/2 scoop protein powder
  6. 3/4 cup unsweetened almond milk
Instructions
  1. Put it all in a high-speed blender and blend till smooth. Add more nut milk as needed.
beta
calories
337
fat
11g
protein
11g
carbs
54g
more
Wendy Fitness Coaching http://wendyfitness.com/

Try it and let me know how you like it!