Vlogmas 2017!

Hellooo!

Vlogmas. 

What the hell is Vlogmas?!

Let me explain all the weird words for you if you haven’t entered this crazy world yet.

A person who writes something like I do is a Blogger who writes a Blog.

A person who records their thoughts on video, is a Vlogger and they record Vlogs – Video Blogs.

We all know what Christmas is and so as if there isn’t enough to do in the run up to Christmas, some of us join ‘Blogmas’, where you Blog every day in December until Christmas Day or even beyond.

I’ve decided to join ‘Vlogmas’ where, as you’ve probably guessed, the goal is to Vlog everyday on your blogging youtube channel.

I'm not gonna lie this Christmas wasn't very interesting since my husband is deployed but its a start. HA!

Take a look and please subscribe to my channel, I’d love to share our month with you. Baking, decorating and crafting all things Christmas.

https://www.youtube.com/watch?v=SHihu7YSUs8&list=PLFdRU0Uxmj4f539YTwtFdikp3C8uy1BIy

NOW ACCEPTING APPLICATIONS: Women who want MORE!

7 Years ago this month, I was at the lowest point of my life. I had closed my child care business in Kansas and moved to Missouri for empty promises to a career as a Child Care Director. I needed the change, it was something I've dreamt of. But it all quickly fell apart when the owner fired me after she refused to hand out paycheck to her employees and I spoke up about it. 

I was a single mom of 2 kids. I was in a brand new state, new town and scared. I was broke living in the demon possessed house (not joking but that's another story for another time). I was serving my kids Ramen Noodles & Pancakes for dinner, because that's all we could afford. I was VERY depressed, hated my life, and asking God why he lead me to this career change just to rip it out from underneath me. 

I was behind on my rent, barely able to put food on the table. I had to ask the church and state for health, which was my lowest point. I went on food stamps which made me feel so ashamed. I felt like I couldn't do a damn thing right. 

During this time I met my now husband. We got a house together, in a new town and I found work again. Things started to look up. However we spent years living pay check to pay check barely making by.

Two more children later, living paycheck to paycheck and my health at its lowest point. I had gained 85 lbs with my 4th pregnancy. Food was the only thing that numbed me as I'm not a drinker. One day it all hit me. I HAD to make a change! If not for me but for our family.

That was the day I invested money we didn’t have into a box of Shakeology and a fitness program. I decided to take on the coaching opportunity to help other people before I had even helped myself. 

The moment I realized that this business was more than just health & fitness; That was my ah-ha moment.

It was more than a physical transformation. It was mental. It was the satisfaction of knowing I was doing something for myself. It was knowing I could give the same gift to others. That’s why I believe I can help people just like YOU. And I can help YOU pay it forward to someone else. 

I realized I was given the greatest gift in the entire world. 

Financial, emotional, physical, & mental freedom.

It’s great when your job consists working out, dialing into your nutrition & see changes within your body. But you know what’s even cooler?

Looking in the mirror and realizing how far you came. Knowing you are a brand new version of yourself. You’re happy, you’re fulfilled, you are FREE. 

It’s a gift I have given countless women who are on my team and a gift that has yet to be presented to thousands of others. It’s a ripple effect– one that is making waves.

I am looking for women who want MORE to join my team. I will mentor you. I will teach you. And I will help you achieve the same FREEDOM I am blessed enough to feel every single day. 

All you have to do is say YES.

CLICK HERE TO APPLY.

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Team Beachbody does not guarantee any level of success or income from the Team Beachbody Opportunity. Each Coach’s income depends on his or her efforts, diligence, and skill.

Military Wife/Mom/Entrepreneur ... How I Balance it All!

Can I watch Paw Patrol? ... Asked while I'm working out

Can I paint? ... Asked while I'm folding clothes

I want more milk? ... Told while I'm trying to record a training video for my team

I'm hungry? ... Told 1 minute after I sit down to return work emails

ROWAN'S NAKED! ... Yelled when I'm on a one on one call with a coach or client

I want a banana ... Told 1 minute after I sit down to return more emails for work

Can we go outside? ... Asked seconds after I sit down to typing up my blog post

House completely destroyed and littered with toys ... while I sit down to power thru my work tasks

These are just a handful of my daily struggles. HA! Being a wife, mom, and entrepreneur isn't a life of glitz and glam. Don’t get the wrong impression, I love what I do but it can be overwhelming at times. Amongst all this chaos, I often ask myself; how do I balance being a great mom, a loving wife and a successful entrepreneur?

First let me say, I am NO expert and I don't claim to be. My life is far from perfect, I mess up daily, and have little to no idea what I am doing most days. 

Second, each and every one of us is so incredibly different and I, in no way want my readers to compare their lives to mine and think they should be doing more or less. We only can handle what we can handle and that has to be something that you can identify about yourself. I myself, tend to be someone that likes to stay busy and can handle a lot of activity at once. 

I hope you remember while you're reading, everyone is different but you are still doing an amazing job!

I started my business 16 months ago and its grown substantially in that short amount of time. And while life has become very hectic, I chose to have it this way it, and I love it. I always knew I wanted to be an entrepreneur but I also always knew I wanted to be a stay at home mom and wife. Being a work at home mom entrepreneur is part of how I express my creativity, and I’m convinced it is what keeps me sane.

I want to share with you today how I'm able to balance being a mom, a wife and an entrepreneur all from home.

1. I Get Up Before Our Kids
I know everyone is in different stages of their parenting so I get sleeping in with your kid(s) and there is no shame in that. I was still doing that till August shortly after Rowan turned 2 and FINALLY started sleeping thru the night. I had just finished reading the book Miracle Morning and decided to start implementing it in my own life. I'm not going to lie, the first 2 weeks were fucking hard. Gahhh! I have not been a morning person since before I had my daughter...so its been a good 14 years. But I felt I needed this change and Rowan had just started to sleep thru the night. Now I get up at 445am without any trouble. I love my early mornings to myself. It give me that "me" time, that I've needed for a long time. During this time I like to mediate, pray, manifest my goals and read my personal development. Oh and enjoy that first warm cup of coffee. I'm hoping in the future to start waking up at 415am so I can get my miracle morning routine done and then my workout before the kids wake up. But right now we just aren't in that stage since the boys still wake up early 6/630am and need to me to help get them up and settled.

2. Make sure you set aside specific time for everyone. 
Time that is solely devoted to either family or yourself or work. Each one deserves undivided attention at some point. I like to spend one on one time with the little boys after my workout. We play with toys, play-doh, paint/color, go on a walk or to the park. Now that the weather is a lot colder in the mornings. I'm going to try to talk them on walks later in the afternoons because I know its good for all of us to get out and get fresh air. Days that hubby is home for work, I spend the evenings with him watching one of our favorite shows. Our older two kids are at that stage where they don't want to hang out with me. #preteenandteenager And I always take one day on the weekends off to be 100% present with my family. Hubby and I also plan a date night at least monthly. I'm a HUGE believer in date nights. Ladies you need that one on one time with your husband, trust me!

3. Dress to Impress or At Least Dress to Make YOURSELF Smile
Now I know as stay at home mom entrepreneurs we don't leave the house much, so this might be a little controversial with some moms. But to me, it honestly makes me feel better about myself when I have my makeup on, my hair looks nice (this rarely happens because I workout in the mornings and sometimes it gets pretty sweaty gross that that mom pony tail or mom bun just stays in) and wear something that's comfy but also makes me feel cute (for me that's leggings, t-shirt or hoodie). Try it for a week and see how you feel! Plus, your husband will also notice! :)

4. Set Goals Daily
If you like to check things off your list like I do then make a list each morning while your kids eat breakfast. I like to write down drab things (like doing the laundry) and pointless things (like calling the pharmacy), just so I can "check" them off my list. It literally gives me such a sense of gratification. I also have a check list for work things so I know what MUST get done daily.

5. Be OK when not all your Goals are hit that day
As good as it is to make daily goals, you have to make sure that you are realistic about them as well. We all know that as moms life is NEVER consistent, each day is different and things always arise. If you are going to make goals for yourself you have to be equally willing to break those goals and be OK with it. Just be honest with how much YOU can truly accomplish. When I over work myself, I end up feeling unsuccessful, and unproductive. Be OK and just "roll with the punches", nobody is perfect.

6. Don't let your Phone Distract You
I know how distracting working at home gets. It can get overwhelming, boring, old, and even depressing. It's so easy to pick up my phone and scroll through my Instagram, Facebook, emails, etc and pay attention somewhere else. Honestly, I struggle with this CONSTANTLY...it's probably one of my biggest weaknesses. I tell myself multiply times a day that now is NOT the time to get distracted. I also try to prioritize my need for it as well (i.e. how important is that email to me right now? Does it require a response this very minute?). 

7. Don't overwhelm Yourself with your Tasks
This goes back to #5. You only can do what you can do in a day. Don't over complicate it and discourage yourself. Laundry is sometimes the ONLY task I have on my list for that day because it's a freakin' HUGE task. If I can wash, dry, fold, and put away every load of laundry in one day I feel like superwoman...but the truth is, there is ALWAYS a load left for me in the drier the next day. Its life and guess what, nobody has died yet because I didn't get that last load done. 

8. Meal Plan or Meal Prep
This is something I have done for YEARS now. Yes its always a little daunting for me to sit down and write out a meal plan out the entire week but truth is, when it's done I feel like I just accomplished something HUGE! I actually typed up a cheat sheet of all our meals and categorized them (i.e. breakfast, lunch, dinner, and Rowan's meals since he's can't have diary) and I just pull that out of my mom binder and fill in our meal planner. This also helps when it comes to grocery shopping. I just look at our menu and write the grocery list according to our meals. Yes I grab extra stuff for snacks, kids school lunch and Will's work meals, but at least I have a guide this way for our weeks meals.

9. Family Dinners at the Table
I don't cook homemade every night, especially when Will is on shift, but we always make sure to sit around the table together, whatever the meal is. 

10. Hire a Babysitter
Thankfully I haven't had to actually hire a babysitter yet. My husband works 48 hours on/48 hours off, so days he's home I'm able to lock myself in the office for 2-4 hours and do nothing but work. This has been my saving grace! Hubby and I have already discussed that when/if he deploys that I'll be hire a sitter a few times a week so I can get work done. Being a military family we aren't lucky enough to have family near us to watch my kids at a moments notice, but if you do take advantage of it. I know some of you are probably thinking "but I'm a stay at home mom entrepreneurer shouldn't I just take care of my kids. Yes of course but I would make this a priority because truth is, it's more life giving then you even realize. Even if you can only afford to get away for an hour at a time, that time is precious and you NEED to make time for YOU. Next school year will be a little different because Sebastian will be in kindergarten and Rowan will be attending nursery school for 15 hours a week so we more then likely won't need the extra help but you never know. With all that being said, you need to do what only you can do/afford.

11. Routines/Schedules
I am such a schedule oriented person anyways that this was pretty natural for mes, but having a daytime and nighttime routine for our kids has allowed me the time to work on business priorities, as well as, have alone time with my husband in the evenings when he's not on shift. We may seem like drill sargents setting such strict nap schedules (which sadly are dwindling away) and putting our littlest two kids to sleep by 6:30pm, the preteen to bed by 8pm and the teenager by 930pm but honestly this has breathed more life into us than I can even explain. Plus, we've found our kids thrive on a schedule so it's a win-win for all of us!

12. Wife/Mom First, Entrepreneur Second
I know I've done things in life because I thought it was going to be good for me but in the long run I wasn't doing it for the right reasons and found myself empty, unsatisfied, and unhappy. Not only that, but when working from home I often have to remind myself of my main priority (I am a wife/mom first and an entrepreneur second). If I find that it's taking too much quality time away from my family, I know I need to reassess my priorities and get a better system in place.

13. Communication 
William and I do a pretty good job of setting expectations for our day/week. We are in constant communication about what we are doing that day and in a way, it keeps us accountable to each other. Plus, it forces us to work together. Whether it be a running errands, taking the family exploring around England, taking care of the kids, giving each other a much needed break, or making time for one another, we do our best to communicate where we need each other the most.

Starting your own business is the most rewarding thing you can do for yourself. Finding the time to make it happen is dependent on you prioritizing what’s important. Balancing it all requires a lot of work. Ask yourself honestly if everyone is happy, and be sure to include yourself. If they aren’t, then it’s time to change to make it work.

Your Inner Mean Girl is a Lying C**t!

Why is it that we tend to be wayyyy harder and more critical on ourselves compared to everyone around us?

We’re so gracious and loving to others yet when we step in front of a mirror we pick ourselves apart.

We pinch and pull at our bodies trying to see what if would look like if only we could nip here… and tuck there.

Am I right?

We complain about our bodies, get frustrated, swear we’ll be better tomorrow and then… same thing happens. It’s like fucking groundhogs day with our personal self care and leaves us feeling disappointed….every…damn…time.

Have you been there?

Look…

I get you. Been there done that.

Here’s what I’ve learned…

When we look at our bodies with disgust and disappointment we treat ourselves how we view ourselves. If we feel like trash, we treat ourselves like trash. We think we’ll love our body.. “when I’m 10 or 20 lbs lighter.”

The reality is that when we apply love and pride to something we get phenomenally better results.

So when we begin to show gratitude and thanks to what our bodies do for us each day NOW… we start to treat it better. That has to start TODAY, not when you get to your goal.

It’s a mindset shift. 80% of our results in ANY area of our life are physiological and only 20% tactical.

Lucky for you… I can help with both.

It’s not always easy when you’ve been living with that inner mean girl (or boy) most, if not all of your life.

Here’s what I want to do to for you… I’m hosting a 30 day challenge where we’re going to work on your internal and external habits.

Gone are the days that you avoid summer clothes, magical moments with your family or friends because of inner shame.

Imagine finally walking into a dressing room and feeling your shorts or new summer dress just slide over your hips and the pride you’ll feel when you say, “I did it and it feels DARN good!”

If you’re ready to put that inner mean girl down and let the best you rise to the surface, drop your email below or email me directly at MandyIrizarry218@gmail.com (I have room to work with 10 new people in a virtual support group. First come, first serve.)

I’ve got your back!

Ready?

Selfish isn't a dirty word...

During one of my recent conversation with a client, we got into a pretty intense discussion about the topic of selfishness. Have you ever been scared to do something because you are afraid of someone calling you selfish? Or worse, secretly thinking it? Are you nervous to say no, or put yourself first because you feel guilty for it?

This is something I personally struggled with for years and I see it among many of my clients as well. First let me say this: it’s not a bad thing to be worried about this. It shows that we are all caring, nurturing women who want to see others happy.

But when does other people’s happiness put our own happiness at risk?

Think about that for a second. If you’re miserable, unfulfilled, and exhausted, what’s the point of being there for someone else? Doesn’t it kind of defeat the purpose?

I am in no way saying you should stop caring about other people. But you’ve got to consider yourself along the way. What if you started replacing the word “selfish” with “self-love?” What if every time you beat yourself up for sleeping in, calling out sick, declining a dinner date, or spending a day indulging in whatever the hell you want, you viewed it as an act of self-love?

Join me in the self-love movement and love yourself a little. 😘

Foodie Friday --- Orange & Parsley Chicken Cutlets served with Arugula

Makes one Serving

• 1 Chicken Breast
• 1/4 cup grated Parmesan Cheese
• 1/4 cup Coconut Flour
• 3 tbsp. Golden Flax Meal
• 2 tbsp. Italian Parsley, finely chopped
• Zest of one orange
• 1 Egg, beaten
• 2 cups Spinach and Arugula mixed, or whatever greens you prefer
• 1 orange
• 2 tbsp. Yellow Onion, chopped
• Oil for frying
• Salt and Pepper, to taste

Combine the Parmesan cheese, golden flax meal, orange zest, and parsley in a shallow dish then set aside. 

Prep two more plates, one will have the flour and the other a beaten egg. Add about a 1/4 cup of vegetable oil to a non-stick skillet and place over medium heat. To pound out the chicken breast into a cutlet you will need to butterfly it (make sure you don't cut all the way through the breast, just enough to open it up) as well as wax paper or plastic wrap over your cutting board. Make a cut in your chicken, then place the chicken between two pieces of non-stick wrap and place on your cutting board. Pound the chicken out until it's very thin. Season the chicken with salt and pepper then dredge through the flour, egg, and finally the breadcrumbs. Fry in oil until golden brown, then flip and cook the other side. Meanwhile while the chicken is cooking, prepare your salad. I used a mixture of arugula and baby spinach that I garnished with chopped onion and a few chunks of the orange. Let the chicken drain over a cooling rack or between paper towels and serve warm on top of the salad. 

Enjoy!

#JudgingYou

The look…

...that you get occasionally when you talk about meditation.

I am a perfectionist and with that comes stress and awful anxiety!

I promised myself that 2016 would be my year for self care.

I started mediation consistently every morning in mid August 

and I seriously can’t imagine ever going back!

Do you meditate or are you curious?

It’s a technique… not necessarily a spiritual practice. You can incorporate it into your spiritual practices but otherwise you can use it to quiet the chaos. (And we all have a LOT of chaos don’t we?)

It reduces stress, gives mental clarity, reduces anxiety 

and is just pure AWESOMESAUCE in my book!

I have felt so calm and clear since I started taking it seriously. I’ve only been doing it for 5-20 min in the AM and it sets such a KILLER vibe for the rest of my day! 

My productivity is THROUGH THE ROOF friends!

I’ve meditated in the past but it was a “here and there” practice.

I have no doubt that the rest of 2016 is going to be amazing and that 2017 is going to be the best year of my life and I credit that to me putting me first… 

so that I can show up in a bigger and more audacious way for those around me.

What do you think? Woo woo or awesomesauce?

What’s one thing you’re going to do for YOU this year? Comment below, I want to know!

The "I want it all urge"...

There’s a point in every woman’s life when the “having it all” debate starts to ring pretty loudly. It’s somewhere around the time you’ve stepped into a job you can actually see yourself kicking ass at (or, maybe just one that’s paying the bills), and the time where your uterus starts speaking to you through the eyes of really delicious babies. It rolls on throughout our thirties, and well into our forties and fifties. And it lingers, taunting us in form of a FB status, tweets, and blogs.

But I have always had one burning question: What the hell is “all” of it, anyway?

I thought back to all the time I felt the "I want it all urge". Its's been in various stages of my life; married, single mom, and in a brand new relationship. 

Society seems to deem women who “have it all” as those who juggle careers and families. And I think that’s bullshit. Who’s to say that a woman who stays home with her kids doesn’t have it all? Who’s to say an CEO of a Fortune 500 company without children is lacking something? Having it all is a very, very personal choice and one that only WE can decide for ourselves.

Let’s stop buying into this notion that we have to pile our plates high with things that may feel uncomfortable or foreign to us just to prove that we’re some sort of superwoman. Let’s stop comparing ourselves to other women and panicking that we’re not doing enough. The trick is being comfortable in your own skin; your own story. Loving what you’ve got because it feels right for you.

So my answer is this: you can have it all, so long as you’re willing to create it. And to me, that is the most empowering notion of all.

Stop saying "hope"..

One of the words that I try to catch my clients or coaches from saying is “Hope”. Not because I don’t believe in the word but I don’t believe in it as a STRATEGY to get what we want.

When I hear someone say “I hope this workout program works for me.” Or, “I hope I can hit my business goals this month” it’s like NAILS ON A CHALKBOARD for me!

There’s no HOPING! There’s choice. You either do, or you do not. It’s not about the results.

It’s about the journey.

It’s about the effort.

It’s about the hustle.

It’s about the belief.

You might not lose exactly 10 lbs.

You might not make exactly $100.

We don’t always have control over the EXACT outcome. But that’s not the point.

The point is to stop “hoping” your way through life and make a CHOICE to succeed through your effort.

The rest is up to God ‪#‎girlboss‬ and he’s GOT YOUR BACK so trust in that.

You with me on this???? If you are hit that “share” button sister and spread the word!

So I lied...

A while back I started a youtube channel and I was determined to start a family vlog. In Sunday's blog I even said I'd be back to vlogging starting today. Well I lied. 

I tried it and I did record video's from yesterday to upload for todays vlog but I'm just not feeling it. It actually kept me awake last night because I just couldn't decided if it was something I REALLY wanted to pursue. So I decided to meditated on it this morning and here is what I decided. 

I honestly just express myself better by writing rather than speaking but that's just 1 of many of my reasons...

1. You can go as fast as you want. This is the number one reason why I prefer blogs over vlogs is that. One paragraph is boring? Move on to the next one. Blogger writes too much? I can only read the head titles, or look at the photos.  But you can't do that with YouTube videos. Sure, you can skip parts, but you have to make a guess and trust the YouTube is done with the part you're no longer interested in, and that you didn't miss anything too important.

2. Multitasking. I can write my posts while I'm watching a tv show, or listening to music. I sometimes even write posts on my phone while commuting. You try doing a vlog with a 4.5 yr old and 2 yr old running around screaming at each other. Yep my point exactly.

3. Writing posts whenever you want. When you want to film a video, you should be in a quite place, with daylight… Well, I write most of my posts from my couch while watching trashy tv after the kids are in bed. I like being able to write whenever I want. If my 2 & 4.5 yr old are quite in the morning and I get an idea for a blog post, I can just start working on it. I wouldn't be able to do that with a video.

4. Cute templates. I love designing my templates. (Which I'm working on a new one right now, hoping to have it up in a day or two.) And it would not give that up for anything. And I love visiting blogs and seeing all the different and beautiful blog designs, and, unfortunately, that's something youtubers don't have.

5. Not worrying about how I look. As I said, I write most of my posts at at night. In my pj's, with a messy bun, and no makeup. And I may not look my best like that it's just so comfortable! I would never film a video looking like that. 

6. Camera. I don't have a camera that's good enough for filming videos. I can barely take a decent photo for my blog posts.

7. Language. Ok, I get tongue tied often. My brain works a lot faster then my mouth and I end up stumbling over my words or stuttering. For this reason, I'm a lot more comfortable writing than speaking.

Note: I obviously to watch YouTube videos, and I definitely did not mean to offend any YouTubers because I really do admire what they do. 

Thyroid Madness & New Dr!

So if you follow me on FB or IG you probably saw my picture of our two little boys and me talking about how I survived my first alone trip to Norwich. Don't judge me. Norwich is a big scary town. And when you are in a US spec mini van driving on the wrong side of the road with crazy UK drivers it gets very intense. 

Anyways, if you saw my pic and read the description you would have saw that I mentioned the reason we were up there was for a dr appointment. I finally had enough of my PCM (military dr) telling me there is nothing wrong with me and that my thyroid function has NOTHING to due with the fact I can't drop these last 35 lbs and I've been stuck on a plateau for a whole year now. I finally had enough and 3 months of researching this dr in Norwich I decided to call him up and chat with him. The clinic was super sweet and booked me in for an appointment and said they most defiantly could help me. 

I had a very successful visit with my new dr and I walked away feel confident and pleased. He's given me a plan and I'm to follow it to a T for the next two week. He specializes in weight management but has extensive knowledge in people with thyroid conditions. I will officially start my new plan tomorrow and will be sharing it on our vlog on youtube (and yes I'm a completely slacker when it comes to my vlog but I'm getting back into it tomorrow...promise).  

My goal is to share my journey of healing, losing weight & living with this condition. 

So make sure you subscribe to our vlog so you can follow me along this journey!!!

Shakeology Saturday --- Snickers Blizzard

As a girl, there are just those times when you crave some decadent chocolate dessert. Instead of undoing all of my hard work, I will just whip up this Shakeology recipe :) 

It tastes like a Dairy Queen Blizzard....it's the perfect pick me up with 26 grams of protein and 28 carbs.  You can experiment with some of the ingredients to find what you like best, but here is my recipe:

I have sensitive teeth, so I start with a little ice and blend it up till it's like one of those icees! We have a ninja blender so it does the job perfectly. 

Then I add a little sliced almonds and chopped walnuts. I try to limit these because if you get carried away you could end up with too much fat.

Blend away! Sometime I will just pulse it a couple of times depending on what I want the texture to be like. 

Add half a cup of skim milk  or soy milk (for the dairy free people, like myself) for creaminess! I was out of Almond extract and vanilla extract, but you can experiment with those and add a little if you want! 

Add your scoop of Shakeology (chocolate obviously, I use our vegan chocolate because again, I'm dairy free) and tbsp of PB2 and blend up! 

Voila! You're finished! Enjoy the most delicious shake EVER!!!

Foodie Friday --- Dark Cocoa Raspberry Oatmeal

Dark Cocoa Raspberry Oatmeal 

(Makes 1 serving)

Ingredients

1 cup cooked oats

2 tbsp. flax seed (meal)

1-2 tsp. dark cocoa powder

1/2 cup raspberries

1/3 cup Greek yogurt (non fat)

1 tbsp. agave

1 scoop plain or vanilla whey protein powder

Directions

Step 1 – Combine all ingredients in a bowl. Stir well and serve.

Eat and Enjoy!

Nutritional Content

Calories: 334

Total Fat: 7 gm

Carbohydrates: 61 gm

Dietary fiber: 11 gm

Sugars: 21 gm

Protein: 16 gm