Cheat meal turns into cheat day

OK I believe that all is good in moderation. But only to an extant. I still do not partake in soda or truly unhealthy foods. Even on cheat day. I give myself one or two cheat days a week. Sometimes they are planned out or spur of the moment. But some times cheat meals turn into cheat days. On Sunday my family and I had come home from church and I had not gotten to the store the day before to get food to prep or even get healthy snacks. So I was feeling a little overwhelmed with the thought of what to make for dinner or lunch.
      So being over come with hunger I fed my kids a sandwich and got them to bed. I walked back to the kitchen and saw a huge thing of pop corn from the movies from the night before. I had bought it to share and didn't feel bad about eating it since it was our date night and my cheat meal. I had maybe eaten four bites at the movies. So I took the almost full tub of popcorn down stairs with me along with some otter pops and a rice krispy treat. Dan and I watched Pretty little lairs and consumed way to much junk for me to even mention!!
             Around 6:30 I got horribly sick. I was shaking and  and had the worst migraine!
I went up stairs, got my hot pad out and sat there and bailed my eyes out for the next half hour.I remember thinking to myself I had done this. I'm the reason why my body is shutting down. My Husband came to check on me a long with my two sugars. My daughter tucked me in and gave me a soft monkey to hold. And in that instance I realized I could never binge eat again. It is to important for me to be there mommy and take care of my self. I felt guilty for over indulging to the point of completely sickness. My husband took the kids to see my mom so I could relax. ( oh how I love him!) I pulled myself together and walked down stairs to make a veggie omelet and some blue berries. I rubbed some peppermint oil on my fore head and finally fell asleep. I don't even remember my kids kissing me before they went to sleep.
           The reason why I am writing you this is because I am not going to give up and either should any one who falls off the wagon. Just because you hit a bump in the road doesn't mean you should throw in the towel for good. We've come way to far to quit. Im having a hard time passing on sweets and not caving when it comes to crap. But each day is getting better and better. I never want to feel like I did on Sunday again and even though it was the sickest I've felt since giving up caffeine. I'm glad it happened. Ive got some Major goals in mind and I'm not letting this set me back!!!

Mug Cake

I found this Amazing IG account and am loving all her stuff! Ive seen tons of these mug cakes all over fitness accounts that I follow and have always been interested in making one. So this morning I tried it. I was very pleased!! It was so tasty and I cant wait to make another one tomorrow!

1/2 cup old fashioned oats

1 tsp baking powder

1tsp cinnamon

1/2 Tbs Steviea

3 Tbs mashed banana

2 egg whites

2 Tbs almond milk
Mix in a blender then spray mug with non stick spray. Pour into mug and cook for 2 min.

Protein Fluff icing
All I did was put 1 cup frozen raspberries in my blender with 1 scoop vanilla protein powder. I also added a little milk. Blend for a few min till its fluffy heaven!! 

Protein Bars

Ok Folks I am on the hunt for the best Protein bar. I like to make my own so I know exactly what I'm eating. This is the first one I tried and it was pretty good.

1 cup oats
3 scoops Choc. Whey Protein
3 Tbs Nutella
3 Tbs coconut
2 Tbs unsweetened cocoa
4 Tbs Almond Milk ( I would be careful with this. It all depends on your protein. So add a little at first.)

         I wrap mine in tin foil and put them in the freezer till I'm ready to eat one. Mine came out a little soft to so it helped them set up.

Sometime It Just Plain Sucks!!

Well my Husband Man started a new work schedule today. So that means I get to start getting up at 4:30.... That's early people! He had been out of town since Monday so I was doing my best to work out at home. So this morning when I woke up it was so hard! I didn't get to bed till 11 because I was updating Dan in on our babies while he was filling me in on the crazies he sat by on his plane rides. But I rolled out of bed after I had snoozed my alarm twice. Got dressed, ate my oats I had made last night, drank my prework out and jumped into my cold truck.
                  As soon as I got there I saw a neighbor who is not to fawned of me (long story). I waved to be polite and headed to do my leg press. I wanted to see if I could add another 25 pounds to each side.I put my plates on and sat down. While my first try my legs completely gave out. Good thing for safety's! I was so so embarrassed. Every one was staring at me and a few girls were laughing. I just knew my neighbor hater blocker was so happy to see me fail. It took every fiber of me to sallow my tears and not ran and leave. I went down to my regular weight and did my routine. The whole time just feeling off my game and wanting to quite.
      As I was driving home I started to think. Yeah today SUCKED but you know what be proud because you didn't stay in bed and you didn't give up. Tomorrow is a new day and a new start. And for all those people who saw me almost get crushed I'm not there for them. I'm doing this for me. For a better healthier life. And I just need to remember that!! Success is a journey and I know tomorrows work out will be better!!

Progress

While there finally up! I had to down load an app to my phone then my Husband had them on here in like 2 secs! First I just want to start off by saying please only leave positive comments. This is an uplifting and motivating blog. No haters please.These pictures are around 8 months after my second child. I had been eating clean for about a month and lost almost ten pounds in that four weeks from changing the way I ate. And that may not be a lot to some but to me I was thrilled. I weighed around 130 and my body fat was around 27 percent. I now weigh 112 and have 16 percent body fat.  I wish I would of taken a picture when I very first started but at that point I had no plans of what has transpired. Through this all I have fallen in love with fitness and helping others a long the way.  

          

I work my abs 6 days a week. They are regenerative muscles so you don't need to wait in between days to work them. As I look at the pictures I get excited for whats to come. I'm no where near where I would like to be but am on my way. And ladies If you can dream it, believe it then you can achieve it!! And always keep in mind success is a journey! Now lets do this!!! 

Promise I havent forgotten!

OK I think I may be crazy!! My first pic I took was on my phone and I am having the hardest time getting it over to save on my computer!! My Husband owns a Vinyl Decal business and we have 2 monitors so he can do this thang but let me tell ya... It makes it hard for me to figure things out! He's promised me he will help get things up on here because apparently I'm a joke when it comes to high tech stuff! So keep checking back and they will be posted soon. Don't lose faith in me!

3 Bean soup

This is one of my Moms recipes. Its really inexpensive to make and tatsty.  I made it this weekend to last us throughout the week and it was gone in 2 days!! This was the second time I have made this recipe for my family. The first time I made it I remember Dan (the Hubcap) and I both not loving it. I'm pretty sure some of it went to waste. At that point in our lives we were eating poorly and had a very unhealthy lifestyle. We added lots of salt to most everything we ate even things  that were already pre salted. So when we ate it we thought it was tasteless. Its funny how eating clean can completely change your taste buds!! When I took the first spoonful of this I was so excited because I thought it was so flavorful and yummy. I didn't want to stop!

    3 Bean Soup 
2 cans Kidney Beans
2 cans Garbanzo Beans
2 cans Great Northern Beans
2 Quarts Tomatoes ( I bottel my own but store bought works just as well)
1/4 chopped onion
1 chopped green pepper
1/2 c chopped celery
2 medium sized zucchini chopped
1/2 tea garlic powder
1 1/2 tea basil
1/4 tea pepper
2 bay leaves

Combine all ingredients. Bring to boil. Reduce heat, cover and simmer for 1 hour.

Stay positive

I have been working on trying to upload some progress pictures but am having a little trouble. Ha ha I'm a granny I tell ya! So stay tuned and they should be up either tonight or tomorrow for sure!
            But for today Id like to share with you how I try and stay motivated and positive. Eating clean and getting to the gym is surly not always easy!! I have a hard time on weekends or on family trips and get togethers. I sometimes feel like I don't want to be rude or put people out by bringing my own food or making an extra trip to the store for clean foods. My husband is very good to remind me to not worry so much of what others think. If they truly love and care about you they will be interested in what your making or eating. Hey they might even want to try a taste.
     Something that also has really helped me is to write on my mirror. I write positive quotes and uplifting messages to push me to keep going. When I look at them I remember how far I've come. I remember the reason why I'm doing this.
   I'm going to start on a vision board this week. I'm going to put my goals on it and place it up by my mirror. I will post a picture of it when I am done. I am also challenging you all to make one to. And lets see what we can accomplish!

Over night Steel Cut Oats!

Ok Peeps this is my Favorite Oatmeal Recipe! I'm not a very big fan of soggy food but this one takes the cake! So simple too!!

3 cups Steel Cut Oats

3 cups Almond milk

10 cups water 

1 cup unsweetened applesauce

1/2 c brown sugar

3 tablespoons cinnamon

1 tea nutmeg

1 tea salt

1.5 tea vanilla

Make sure you spray your crock pot with non spray cooking spray!! 

Spray the crock pot and add all ingredients. Then let it cook over night (8 hours) Stir it well then serve with Raisins, Apples and sliced almonds if desired. I also add a tiny bit of almond milk.This is going to make a lot! I make this once a week and it will feed my Hubby and I each morning for a week.

A Little Fitness

Well I haven't written much on the fitness part of my journey and its become a big part. I never really  loved going to the gym. It was hard to get there and I would much rather be sitting watching Chopped or Project Runway while I was snacking on Nachos (which by the way I did on a nightly basis.) And when I did go it was more of a chat sess then anything. My Husband started going regularly while I was pregnant with Hayze and He was so dedicated it motivated me. But didn't kick in until a year later. When I did go I would only ran on the treadmill and do little weights. I think I was worried I was going to pop into a huge muscle manly woman. But that's just not the case. It takes a lot of hard work to build muscle mass.
     I did some research and talked to a lot of people who were in the fitness industry. I came up with a plan. I had to eat right and get my booty to the gym. Ive been going every day for about two months and now I do very little cardio and lots of weight training. Its been tough to put any kind of size on my body but I have seen improvement which helps me to keep going.
      Adding strength training to your workouts is a great way to burn calories. I learned lifting increases your BMC (Basal Metabolic Rate) causing you to burn more through out your day verses cardio. Also if you are running on a full belly its burning off whats in your stomach rather then your other areas. I have a really hard time running or doing carido with an empty tummy. So I was thrilled to be able to eat lift and still burn.
              Its taken me till up to a few weeks ago to actually Love getting up at 5:30 and heading into the cold to go sweat with a bunch of strangers. But now I wake up and look forward to seeing those dedicated people and driving while every one is still asleep. Its like I get to see the world wake up. Trust me I still have those days where its harder then others but when I get in my car and turn on my tunes I'm glad I didn't give up. Here is my workout routine that I do. Hope it helps.

Mon-Thurs legs
leg press 3 sets of 10
Leg extensions 3 sets of 10
lunges with weights 3 sets of 10
leg curls 3 sets of 10
dead lifts 3 sets of 10
calves with weight 3 sets of 10

Tues-Fri
Chest-
Incline press 3 sets of 10
flat bench dumbbells 3 sets of 10
incline flys 3 sets of 10
shoulders-
Military press 3 sets of 10
standing lateral 3 sets of ten
bent over lateral 3 sets of 10
trys-
over head dumbbells 3 sets of 10
kick backs 3 sets of 10

Wed -Sat
Back-
Pull downs 3 sets of 10
long pull 3 sets of 10
close grip pull downs 3 sets of 10
Traps-
upright row 3 sets of 10
shrugs with weights 3 sets of 10
Bis-
standing barbell 3 sets of 10
dumbbell curls 3 sets of 10


    Now when I first did this I had to look on the Internet to see what half  of these things even were. On my paper I drew little pictures of how to do some of the exercise. Don't feel dumb about asking for help I still do!!

Healthy Cookies!

I know I've been MIA lately and I'm sorry!! But I've been trying out lots of new Yummy things to share in the mean time. These our my Fav Cookies. I keep a ziplock in my gym bag and have one or two on my way home after my work out each day. They go great with my protein shake and gives me a boost of happiness! 

Nature Cookies

6 Bananas mashed

1 c olive oil

1/2 tea cloves 

1 tea cinnamon

1 tea soda

2 eggs 

3 c whole wheat flour ( I grind my own but store bought is great too)

3-4 c oats

I also add raisins craisins and dark chocolate chips.

Mix together well Bake at 325 for 8 min.

Clean No Bake Cookies

1 ripe mashed Banana

1 c sugar

1/4 c cocoa powder

1/2 c almond milk

1/2 c natural peanut butter

pinch of salt

1 tsp pure vanilla extract

3 c old fashioned oats

Place all ingredients in a pan except for the oats and vanilla bring to boil over med heat stir often. Let boil for one min then remove from heat. Let it cool for one min then add remaining ingredients mix well and form cookies onto wax paper.

I replaced the butter with the Banana and it has half the sugar in it. Yes there is sugar but much healthier then the regular no bake cookies. The banana keeps them very moist and I like mine a little drier so I just kept them uncovered for a day. Very Yummy!

Strawberry Power Bowl

Here is a great energy builder for the morning. I make mine the night before so its all ready for me in the morning before I head to the gym.

1/2 cup old fashioned oats

2 TB Chis seeds

1 cup unsweetened Vanilla Almond Milk

5 oz plain non fat Greek Yogurt

2-3 packets of Stevia (or Truvia)

3-5 sliced Strawberries(or dark berries)

Now make sure you mix this very well. The first time I made this most of my Chia Seeds clumped together and I had to throw most of it out. The Seeds are going to swell and have a jelly like coating. Don't be worried. This makes a bowl full I eat half in the morning and the rest for a snack later in the day. Hope you enjoy it!

Cha Cha Chia!!

OK my friends I have came a crossed gold! I'm a little in LOVE with these awesome seeds. I get mine from Good Earth and you can put them in pretty much anything. Ive made jello with them added them to my green smoothies and in my water. Here are some fun facts about Chia seeds.

-Anti inflammatory

-41% of your daily fiber in 1 serving

-contains your omega 3

-double the antioxidant's of blueberries

-6 times more calcium of milk

Chicken Tortilla Soup

Oh my heavens this is soooooo Good I was dying at how amazing this was! It makes a lot and we went through it in two days! You have got to try this!

CHICKEN TORTILLA SOUP
1 tsp ground cumin
1/2 tsp sea salt
2 cups onion
1 tsp oregano
4 cloves minced garlic
2 medium green peppers
4 14.5 oz cans organic diced tom. with green chilies
8 cups organic low sodium chicken broth
2 cups frozen corn
2 lbs boneless skinless chicken breasts

Add everything in the crock pot and stir it a little bit. Cook on high for 8 hours or on low for 4 hours. I also added kidney beans. There wasn't any room in the crock pot so I would just add some into our bowls each time we ate some. Love this one!!!!

Salsa Chicken

I found this recipe on line and it turned out really good!

SALSA CHICKEN

3-4 lbs  boneless skinless chicken breast

4 large diced tomatoes

1.5 cups salsa ( I get mine from Cosco its organic and you get two!)

2 tbsp red pepper flakes

1 tbsp black pepper

1 tsp cayenne pepper (if you want to add some heat)

Add all your ingredient's to the crock pot and cook on low for 7 hr.

I added sliced onions and green peppers to mine. We have had this on salads, by its self and in burritos. Its pretty yummy!

Clean Pizza

K this by far has to be one of my FAVORITE clean meals I have ever made! All you do is take a whole wheat English muffin spread olive oil over them mince some garlic and spread. Then I used mozzarella cheese spinach and tomatoes on top. I put in the oven on 350 till I could see the cheese was melted and the veggies were cooked. I cut up some kiwis and let my kids use organic spaghetti sauce for theres.

peanut butter protein ball

I just made these for the first time today and there awesome! CapriLee and Hayze would eat all of them in one setting if I let them.

1 c natural peanut butter
1/2 c honey
2 cups rolled oats
1 scoop chocolate protein

its a new day tomorrow!

This weekend I have not been very good about my goals of eating healthy. My Husband decided to make killer brownies after church today and I was hit victim! We ended up going out to dinner two or three times as well. But Dan (my hub cap) is always good to remind me you cant be perfect all the time. I also feel that if I get so sucked into don't eat that or skip every sweet tooth craving I find my self wanting it more and end up binge eating. We need to remember were all human and if we slip up its OK! That's no reason for us to give up completely. Tomorrow is a new a brighter day. I'm going to be putting some of my fav treat recipes on here and next time I have a weak moment ill try and go to the healthy treats instead of the unhealthy stuff.

Why Almond Milk

Ive had a few people ask why I use almond milk over dairy milk. Well it first started when I started this whole fitness health journey. My son is lactose intolerant so I started buying him soy milk and got introduced to almond milk through my green smoothies. Ive never liked the taste of milk and was so so pleased when I found almond milk in chocolate!! It was like I had struck gold! My hub cap asked me one day whats so much better about it? So I went a digging and this is some of the benefits I have found.
       It is very low in calories. It only has 4o calories to an 8 oz glass. Where a cup of 1% has 102 calories. Its lactose gluten carein and cholesterol free. Its full of vitamins and minerals. It actually contains 30% of our daily recommend calcium intake.It has 25% vitamin D which helps with cell function. And I think its heavenly! If you haven't tasted it before I would go try it! Its also great because it doesn't have to be refrigerated!

Lets Go Shopping!

I  Had a friend tell me It would be a good idea to put a grocery list together. What a good idea huh! I make menus once a month and shop for two weeks at a time. The list will change from month to month with what I'm cooking but these are a lot of my staples. Produce can get expensive so shop the adds or wait till it comes back into season. Frozen is an awesome way to save money with the price of fruit and veggies.This is a picture of a regular shopping trip.I make stops in between Walmart, Smiths and Good Earth

PRODUCE
cucumbers
spinach
celery
zucchini
yellow squash
carrots
onions
tomatoes
Green and red peppers
sweet potatoes
apples
lemons
oranges
strawberries
pineapples
grapefruit
kiwis


PROTEIN
black beans
kidney beans
ground turkey
grass fed hamburger
turkey bacon
chicken
fish
eggs
Adams natural peanut butter


DAIRY
cottage cheese
unsweetened almond milk
Plain Greek yogurt
Greek yogurt with fruit(for my kids)

FROZEN
broccoli
strawberries
pineapple chunks
green beans

OTHER
dried fruit
whole wheat bread
whole wheat tortillas
plain rice cakes
brown rice
olive oil
steveia
chia seeds

Thank You

I just wanted to say Thank you! I never thought I would get so much positivity from this blog! I love getting tagged in your posts and receiving emails! Your all doing awesome and I cant wait for whats to come!

Din Din

Here are a few of our meals Ive made this week. The first is Crock pot chicken. All I did was put a bag of frozen boneless skinless chicken breasts in the crock pot for 8 hours on low with some Mrs.Dash for the seasoning. Mrs.Dash is great because its all herbs and there is no salt in it which is really healthy. Your still getting all the great taste without the sodium. Then I just steamed some broccoli and had a side of strawberries SO simple!

 This next one I was a little nervous about but it ended up way yummy. We really love grilled cheese but I found this healthier version. I used ricotta cheese and pears with a little honey drizzled over the pears! It was a big hit.

We have fish a lot at our Home. Fish is a great protein!! It is good for your skin, helps cut heart disease by a third and the omega-3 fatty acid that is contained in fish helps raise the chemical level that causes depression. See eating healthy has awesome benefits! I baked my tialpia at 375 for about 10 to 15 min. I seasoned it with Mrs.dash. Added some steam carrots and brown rice! I do recall my Husband Dan eating this and saying "Hey I could get use to this whole clean eating thing." Ha ha ha! One of my goals for this year is to help him eat and understand eating clean. 

Here's Miss CapriLee eating her pear grilled cheese!

A few ideas

OK here is one of our Favorite snacks. All you do is cut your apples into thin slices. Then you need one orange and a lemon. Cut them in half and juice them over the apples. Let them soak for 15 min to an hour in the fridge. My kids and I love this easy and healthy treat!

Here's a little list of a few ideas to help out with that growling belly.

Air popped pop corn

Peanut butter on a banana

Rice cake Pb&j

Frozen granola and yogurt Popsicle

Ants on a log

Pears and cottage cheese

My kids love anything that is fun colored or in a cute shape. Just take cookie cutters and  use them to make fun  kabobs with cheese, fruit and whole wheat bread.

Nice to meet ya

Hi my name is Awnaliese and I'm starting this blog to help people get healthy, stay positive, get motivated, and share my dreams and journey through the way. I'll be posting clean recipes as well. 

     Now let me tell you a little about why and how I have decided to live a clean and healthy lifestyle. I didn't know what you put in your body really mattered.  Later in life a lot of my family had health issues related to the way they ate. As did I. I never really knew the importance of it all until six months ago. I was always taught our bodies are temples and to not drink and smoke but couldn't image the damage over eating and sugar intake could do.
I'm a mom of 2 and when my son Hayze was 6 months old I decided to make my own baby food. I started reading labels of things I was feeding my kids. Half of the ingredients I couldn't even say. At this same time I was drinking a 42 oz of black death (coca cola) every day! I felt like this was the only thing that could ease my anxiety from all the trials I was going through in my personal life. But in the long run I was building more problems.

       It had been six months and I couldn't lose the weight from having my son. I've always been a huge sweet tooth, junk food junky, pizza loving gal. You could always find chips in my car, skittles in my purse and soda running through my veins. I couldn't even walk up the stairs with out being winded. I never exercised and ate  nothing but sugar loaded fatty foods. And I couldn't understand why I felt so sluggish and sad about my appearance. I had heard a few things about eating clean and working out. So I decided to give it a try.

             I stopped drinking my liquid crack and replaced it with water. My body completely shut down. I had the worst migraines for days I had cold sweats and felt like I would throw up. I also had a root canal, almost 15 cavities filled and a tooth pulled due to all the sugar and nasty chemicals cola has in it. I couldn't believe how addicted I was.

     I started eating lots of fruits and veggies. And going to the gym 6 days a week. I finally started seeing some improvement in the way I looked and how I felt. I could push my kids in the stroller with out getting a side ache and was able to lose the baby weight. 

      I first started eating and exercising to lose some weight and now I've chosen to make this a life style. I am determined  to become as healthy as I've ever been and help those in need.  Please understand I still have set backs and have a long way to go till I hit my goals.  But I'm hoping that together we can become stronger and remember we have the ability to choose. Lets make the rigt choice!

Lets get started

OK now I've had a lot of people ask me what I've done and how to start eating clean. This is one of the Major reasons why I have started this blog. First let me tell you what eating clean consists of. It's really pretty easy. Fruits, veggies, whole grains, complex carbs and lean meats. You'll want to stay away from soda, fatty foods and sugar.
              When I first started I was scared out of my mind. I was so worried what I would eat. I thought I would starve without my sugary cereal and Twinkies! I once watched a documentary about processed foods. And they said something that has stuck with me. America is one of the most obese countries, yet every one is starving! When I first heard this I was so confused how could this be possible. The reason behind this is that So many of us are eating unhealthy foods  that are so yummy but are filled with chemicals, salts and are high in sugar. So we're not getting any of the nutrients our bodies are dying to have. There for our bodies think we're still hungry.
     It took me a few Weeks to realize healthy food Can be just as tasty and much more filling. This is one of the first clean recipes I ever tried. I'm a green smoothie freak now and have one every day! I know at first putting spinach or kale in a drink is kinda weird but you cant even taste it!

1 Banana
A hand full of spinach
1 cup frozen sugar free pineapple
1/2 cup plain  Greek yogurt
a few ice cubs
1 cup almond milk

A little tip

OK, since I have been eating clean I have learned a lot. And I continue to learn as I go. I am hoping to share my knowledge with you along the way. One thing I have found to be helpful is drinking water. When I first started I would drink a big glass of water before each meal. I now drink a gallon a day. I pretty much feel as if I have swallowed a swimming pool by bed time. It would help fill me up so I would not want to indulge. Even if you are eating good, potion size is always important. Also use Plain Greek yogurt in place of your sour cream. I swear it tastes the exact same and is way better for you. You should also try and eat six times a day. So three meals and three snacks. At first it can seem complicated but what I try and do is prepare the night before. If I'm unable to food prep that week I try and get snacks put together, lunch thought through and dinner planned out. One of my favorite quotes is "If you fail to plan, you plan to fail." I try and remember that and it has helped lots. One of my goals for this year is to be more prepared. Not only in my eating life style but life in general. Hope your New year goals are coming along nicely!

Crack heaven pancakes

OK I am In love with these pancakes! There so yummy and Healthy! I'm not a big fan of pancakes but when I found this recipe I had to try it. I also made these cute little omelets in muffin tins. I cooked them at 375 for about 15 to 20 min. But watch yours my oven is old school. I used 1 egg for each omelet. I added peppers and spinach. You can add pretty much any veggies.
Red velvet pancakes

1 cup whole wheat pancake mix

1 and a half cups organic whole wheat red velvet cake mix

1 whole egg 

1 egg white

1 and a half cups almond milk.

1 table spoon olive oil

Now these babies are a little tricky to cook. I had to keep mine small and thin in order for them to cook properly. Also keep your burner on medium to low heat. Good luck and Ill see you in pancake rehab!

Cranberry Cleanser

Here is another great green smoothie that I love!
So easy and good for you. This will make a lot so if just making it for yourself maybe cut it in half. This is a great vitamin c booster which will be great to help in this horrible flu season!
1 cup water
6 ice cubes
1 cup fresh cranberries
2 bananas
2 tbsp ground flax seed
2 peeled oranges
2 cups kale
I get my flax seed from Good Earth in Riverdale.