 Personal growth is the process of bettering and developing yourself and is something to engage in throughout your life. How does a person figure out what parts of their life that they need to work on? Everyone has some part of like they need or want to improve. It’s one thing to want to improve some part of life. It’s another thing to actually do it.
How do you go about making a change in your life? Especially if you have spent most of your life up to this point just living day to day? Do you ever think about the things in your life that you would really like to change? Finding things, you need to work on is not as complicated as we make it. Start where you are. Project You An important skill as an adult is self-development. Self-mastery, and learning how to be competent at activities of daily living are only the beginning. Beyond those skills that help you advance in your career and passions are there for the taking. Tap into your own motivation and drive to find the path to elevate yourself beyond the status quo. You are your own self-development project. You are the boss, the architect, and the quality control team. Start With A List No really. Make a list of what YOU think you need to work on. Then pick one and create plan of tasks to take on one at a time. Do this once a month. Some of your goals will change. Some won’t matter anymore. Some new items will pop up. There is nothing more satisfying than marking off a goal you have accomplished. Treat Yourself Making progress is motivating. Reaching milestones lights the fire to keep going. Reward yourself for progress along the way. Rewards don’t have to be extravagant. They could be as simple as watching a favorite movie or treating yourself to a favorite take-out meal. A small treat after hard work, and reaching a goal is a great way to motivate yourself to stay on track and keep going. Celebrate that progress. Network Share your goals and vision with like-minded individuals. This can be friends, supportive family, or even social media groups. You don’t have to all be in the same physical location to support each other. Sharing highs, lows, successes, and failures are a great way to gain insight and comradery on your journey of personal growth. You are not alone in your desire for change. Revise, Regroup, And Reframe If it’s broke, fix it. Don’t be inflexible about your methods. When you are working on personal growth you have to be open-minded and a little flexible. Sometimes the best plans fail. It’s ok. Nothing has to be perfect. You have a lifetime to work on improving yourself and reaching goals. If a plan needs to be adjusted make the change. Then get started again right away. Expand Your Mind Personal improvement cannot be achieved in a single day. This journey is a process. The change is gradual. There are many ways to create a growth mindset in your life. Browse social media, read self-help books, or psychology books, study goal setting, attend conferences, and listen to podcasts to open your mind up to new ways of personal growth. These are just some of the tips and tools to help you on the journey to personal growth. Life is an ever-changing journey. At different stages in life, your goals and perspectives may change. Keep going in the process for self-knowledge, self-mastery, and personal improvement. This is one aspect of living a fulfilling and balanced life. A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count12/22/2020
 By now, you probably know that cardio training is something you should be doing on the regular. Experts recommend getting in at least 150 minutes a week of moderate cardio exercise (or 75 minutes of more vigorous cardio). But if you find yourself wondering: What is cardio, exactly? As in, which workouts will get your blood pumping enough to count toward your goals, you’ve come to the right place.
Here’s the short answer: Cardio — short for cardiorespiratory training — refers to any exercise that creates such an energy demand on your system that it elevates your heart rate and gets your blood pumping faster. The result? “Cardio makes your body, specifically your heart, able to deliver more oxygen to your muscles,” says Austin Martin, an exercise physiologist. Your bod’s capacity to consume oxygen is called its VO2 Max, and cardio training can increase this number and your overall cardio fitness level. Danielle Keita-Taguchi, a certified trainer, says that a good way to figure out your cardio fitness baseline is by comparing your resting heart rate to the average resting heart rate for adults, which is 60 to 100 beats per minute. How to find your resting heart rate: First, find your pulse, then count how many times your heart beats in 15 second, and multiply that number by four, according to the Mayo Clinic. The lower your resting heart rate, the higher your cardio fitness level is — FYI, athletes can have resting heart rates that dip into 40 bpm territory. Your resting heart rate depends on a lot of factors like your age, medical history, and physical activity level. “A nurse, who is running around a hospital for a 12 hour shift, is burning way more energy than someone who has a desk job,” Keita-Taguchi explains. “She likely needs less weekly cardio than the person who is mostly sedentary.” To learn more about what qualifies as cardio and just how it helps your body stay healthy read on. What are the benefits of cardio? In terms of long-term benefits, Martin says that cardiovascular exercise reduces your overall risk of death and disease. “It makes you effectively younger,” he says. “Many people who have exercised [throughout] their lifetime will have a physiologic age way less than their actual age.” In fact, one study published in the Journal of the American College of Cardiology found that marathon training, which requires you to regularly run, can reduce four years’ worth of blood pressure and stiffness to your arteries. It’s especially beneficial to people on a weight loss journey. “It’s a great way to supplement strength training to help reduce body fat,” says Keita-Taguchi. When you combine cardio training with strength training, you create an opportunity for your body to burn calories and an elevated rate even after you’re done exercising as your body works to recover and repair its muscles. This fitness phenomenon is formally known as EPOC. Not only does cardio have physical benefits, but it can also have an effect on your mental health. There are studies linking cardio training specifically to a lower risk of depression. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that even modest levels of exercise can contribute to the improvement of symptoms in people with depression. Aside from improving your mental health, cardiovascular training also has a positive effect on cognitive function, since it increases overall blood flow to the brain, says Keita-Taguchi. Aerobic exercise improves the brain’s ability to reason, plan, and problem-solve, according to a study by Columbia University”s Irving Medical Center. What are the best types of cardio exercises? While cardio may instantly make you think of running, Keita-Taguchi says that really any exercise which stimulates an increased heart rate can really be considered cardio, though your workouts should fall in line with your goals. If you’re looking for moderate cardio, stick to workouts that feel like a six or seven out of 10 in terms of effort, if 10 is your all-out max. Anything that feels like an eight or above is considered vigorous exercise.
Bottom line: Cardiovascular training is a great way to burn calories, improve your heart’s ability to pump blood, and a complement to any weight loss journey. Its benefits include better cognitive function and mental health in addition to maintaining physical health and strength. A ton of exercises including skipping rope, swimming and biking all qualify as cardiovascular training. This article was originally published on www.womenshealthmag.com This article was originally published by Womenshealthsa.co.za. Read the original article here.  Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects, and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.
The short answer is: It depends on the beverage and the type of IF diet you’re following (different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines). But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says New Jersey-based dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet. Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state. Here’s what you should know about all some of the most popular drinks you might *want* to consume while doing intermittent fasting, and whether or not they’ll take you out of a fasted state. Coffee You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided, as it can add calories to the drink that can take you out of a fasted state. “If you do want to flavor your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.” Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says. Tea Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened, so if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee. “Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says. Water and soda water Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times to ensure hydration but also as a way to fill your stomach and prevent hunger. If you enjoy flavored water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free. Soft drinks Skip it. If you’re wondering if you can drink soft drinks (or diet soft drinks) while you’re doing intermittent fasting, Palinski-Wade recommends staying away from soft drinks in general, even if you’re not following a diet like intermittent fasting. Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat. “Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says. Alcohol Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast while also likely stimulating your appetite and leading to increased hunger and cravings. What about taking supplements during a fasting period?This depends on the fasting schedule you’re following, and you should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. If you fast for a set amount of hours each day, take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian), since most supplements like a multivitamin are better absorbed when taken with food. If you practice intermittent fasting that involves fasting on specific days, like the 5:2 diet, taking supplements is still recommended to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan. “Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.” The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully. This article was originally published on www.womenshealthmag.com This article was originally published by Womenshealthsa.co.za. Read the original article here.  We’re all guilty of doing it, more often than we’d like to admit. Procrastination may not be just about turning in your school report/work project at the last minute. It may also be putting off important life decisions like whether or not you should ask your boss for that raise he promised last month, or whether you should join a gym, leave your boyfriend, have a baby - it’s endless.
And if you don’t start learning how to stop putting things off, you’ll have to deal with procrastination your whole life which may have a negative effect on your relationships, career, and especially your personal health and fitness. The thought process behind procrastination is that we believe there’s always tomorrow, so why not just steer clear of the stress and anxiety and just put it off until later. So, this is the first thing you need to tackle. It won’t be easy but try to figure out what the stress factor is behind your procrastination. It could be fear of failure, fear of confrontation, fear of not being perfect. You are your own worst critic. You judge your flaws and imperfections way too harshly. Yet studies show that when you forgive yourself for putting things off or not getting things done as perfectly as you would’ve liked, can actually help fend off procrastination. And most importantly, have realistic goals before you give yourself a hard time. Sometimes we tend to bite off more than we can choose, then we go off the deep end because the end result wasn’t anywhere what we had envisioned. Follow these tips to help you avoid procrastination once and for all. 1. Turn burdensome tasks into habits. We all have enough willpower to get about 3 or 4 tasks done each day. Habits use other parts of our brain rather than the prefrontal cortex which is associated with rational thinking. So, when you train yourself to do something out of habit, rather than look at it as a mundane task, you think about it less which means you’re using less willpower and you won’t fall into the procrastination rut. Things like brushing your teeth or making your bed have all become daily habits which you automatically perform without even considering putting them off. Why not turn healthy eating, daily exercise, or turning in reports ahead of time into daily habits as well? After that it becomes easier, but you still have to keep yourself motivated and inspired. Procrastination is all about taking that dreaded first step. So why not ease into it with the knowledge that after a certain amount of time, or once I’ve finished X, I can watch videos on YouTube or go get a cup of coffee. Make it pleasant for yourself because the reward is the part that the brain assimilates to gauge your enjoyment level. If you’re happy, then your brain slowly turns this task into a habit which you look forward to, instead of something you dread on a daily basis. 2. Break work tasks into chunks. Instead of cleaning out the entire garage, do the right side first, take a break, then do the left side, take a break, then finish off the rest. At work, big tasks may seem daunting when you look at them as a whole. The answer? Break it down into smaller tasks. Make an outline of the entire project, and then divide it up into smaller tasks. Working in 30-minute increments also helps break down tasks into smaller chunks which are manageable and not so intimidating. After the 30 minutes, take a break and assess your work. Seeing how much you’ve accomplished will give you that boost of confidence you need to keep at it. 3. Remove distractions. Checking your email every 5 minutes isn’t doing you any good. So, once you’ve committed to doing the job, limit distractions by putting your away. You can find apps that help you stay on track, but some will say that’s completely missing the point. The important thing is that you set up a certain time for checking emails or your social media, and once you’ve started your task, you avoid the urge to take a sneak peak. Another serious distraction is multi-tasking. Even though it may seem that you’re being productive, the truth is it’s a complete waste of time and energy. Think about it, it takes your brain about 20 minutes to completely focus on one task and give it 100%, and then you bring in another task which means you decrease your focus level by half, bring in a third task and the focus drops even lower. So even though you’re working more, your end results will be below average. 4. Work during your peak hours. We all have certain times during the day when we’re most alert. Some of us are morning people, some are night owls, and some have more energy during the afternoon hours. Find out what your peak hours are and tackle your most difficult tasks then. You’ll be more of a powerhouse then with your brain working at its maximum capacity. Procrastination is different than being lazy because when you procrastinate, you delay doing something for a more pleasurable task. So why not turn that mundane task you’re dreading into something more fun and enjoyable, and kill off the urge to procrastinate?
1. Make Your Workout Worth It
If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout. That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time. 2. Remember To Eat Healthy Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors. You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets. 3. Change Your Eating Habits You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals. 4. Plan Out Your Routine To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free. Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable. 5. Make A 100% Commitment You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too. 6. Don’t Let Preconceptions Put You Off It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure. The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong. 7. Keep It Simple You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first. Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise. 8. Prepare For Your New Routine Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you. 9. Remember Cardio So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio. If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing frequent cardio and eventually the muscle will start to show through. 10. Use A Visual Inspiration It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals. Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day! 25 Best Kettlebell Exercises OK so you are not in training for an upcoming MMA fight, we get that! But the exercises no matter what your kettlebell skill level is doesn't change. A swing is a swing, a fly is a fly and so on! What if we told you that at least 90% of what you have read, watched or heard about fitness today is much more about marketing hype, making sales of gym memberships or pushing near worthless supplements than providing information that can truly help you get fit, healthy and strong? What if we told you much of the time you have spent in the past sweating on high priced exercise machines or tripping around following over complicated workout routines were pretty close to being a total waste of time? What if we told there's a much simpler way to get the body of your dreams with just one very simple tool and some smart training? Kettlebells is your answer! Need more specifics about the benefits of kettlebell training before you are convinced? No problem, we much prefer skeptics to the gullible! Besides we love writing about the benefits of this awesome tool. If there's anything we're passionate about .... Kettlebells for health!!. Cut the Excessive Sugar with these 5 Starbucks drinks Having a cup of coffee is how most people start their day, and then might enjoy some additional cups throughout the day. Over 60% of Americans claim to start their day with a cup of coffee. And whilst coffee does contain some antioxidants and can even reduce the risk of heart disease and stroke, dieticians believe that many drinkers have no idea as to the negative impacts drinking a lot of coffee can have on them. This is particularly true when that plain cup of Joe gets converted into the sugary lattés or the blended drinks. Many of the fancy Starbucks drinks are soaked in extra sugar and calories which can cause major hormone imbalances in the body, let alone contributing to the obesity epidemic.
We all know that the Starbucks Unicorn Frappuccino which was made for Instagram fame and fanfare, followed by others such as The Mermaid Frappuccino was all the rage. But let’s take a closer look at that ‘Unicorn’ drink. Did you know that it contains around 410 calories with 59 grams of sugar in a Grande of 16 ounces? If you need to make a comparison, a 16-ounce Coca-Cola contains 190 calories with 52 grams of sugar thrown in. The Unicorn way exceeds what health professionals would consider acceptable levels of calories and sugars in a beverage. And the Unicorn isn’t the ‘worst’ one either. Look at the S’mores Frappuccino – it consists of 490 calories and 67 grams of sugar in the 16-ounce Grande serving! A study completed in 2016 and published in the JAMA Internal Medicine publication states that if a person’s calorie intake daily consists of 25% more sugar, then their risk of perishing from heart disease actually doubles compared to diets that consist of less than 10% sugar. Other diseases that sugar detrimentally affects are insulin resistance, pancreatic cancer, liver failure, and of course obesity. Registered nutritionists/dieticians say that by drinking the high-calorie Starbucks beverages, you cause the blood glucose to spike up which can increase problems like insulin resistance, associated with diseases like type 2 diabetes. Fortunately, a Starbucks spokesperson has said that Starbucks is now committed to reducing their added sugar in some of the indulgent beverages by 25% by end 2020, but that ultimately consumers have the responsibility of making their own nutritional choices. Look at these 5 drinks you can enjoy though, with less sugar. to check out later if you want to stay slim. 1. Teavana Shaken Ice Passion Tango Tea: You should ask for the non-sweetened version of this delightful fruity drink. As it already contains plenty of zest, you will not need sugar or syrup. 2. Iced coffee: This Starbuck’s summer staple drink comes in an unsweetened version with no sugar and no calories. The sweetened version is 60 calories with 15 g of sugar. Just adding some whole milk to your unsweetened ice coffee is just a mere 30 calories with 2 g sugar. 3. Americano: If you love the steamed milk you get in a latte but love the pick-me-up of the expresso and want to cut back on calories, the Americano with steamed milk can be a real favorite at Starbucks. 4. Mint Majesty Hot Tea: Any of the herbal teas contain 0 calories and have plenty of antioxidants. The Starbucks mint tea has a really refreshing taste, not only delicious but proving health benefits for the GI system and gut. Not only do you cut back on sugar, but if you are trying to cut down on caffeine as well, this is the ideal drink. 5. Brewed Chai Tea with a Splash of Steamed Milk: A tall Chai Tea Latté would have 42 g sugar and contain 240 calories and 45 g carbs; more sugar than what is needed in a day plus the carbs. But if you rather opt for your brewed hot chai tea, asking for steamed skim milk instead, you cut right down to only 30 calories! It is possible if you want to slim down and cut your sugar intake, that you can still find what you are looking for at your favorite Starbucks – that’s good news! Can we drink to that?  The paleo diet is one of the most popular diets around. Unlike most other diets which are just fads, unsustainable in the long run or ineffective, the paleo diet is highly effective and a long term solution to a leaner and healthier body. We actually do not consider it a diet plan but a healthy "eating plan"
The paleo eating plan is low on sodium and sugar but high in protein and moderate with the carb intake. This is exactly why it is so effective in weight loss and keeping other health issues in check. Obesity is a growing problem in the US and around the world. The paleo diet, if strictly followed, will definitely ameliorate this problem. Nothing but good can come from giving up processed and refined foods in favor of wholesome, healthy, natural foods. Your blood sugar levels will be stable and you will be much healthier. Of course, the paleo diet is not a be all and end all to good health. There are a few other factors to consider that will ensure all round good health when combined with the paleo diet. 1. Sufficient sleep All too often people sacrifice precious sleep to squeeze in more living into their day. The problem is, in most cases, sleep is sacrificed for the television, surfing the internet, late night partying, etc. Over time, this will take a toll on one’s health. Burning the candle at both ends is never a good idea and sooner or later, your body will suffer the ill effects of sleep deprivation. Always ensure that you get enough sleep. 2. Engage in resistance training Men and women alike will benefit from resistance training. Stronger muscles are always a good thing. Weight training has multiple benefits from stronger ligaments, increased metabolism and even slows down the aging process. It is not a man’s thing. Women too should train with weights. 3. Do at least 3 sessions of cardio a week Cardio activity is crucial to good health. Your cardiovascular system requires constant training. Any activity that raises your heart rate for 20 minutes continuously can be considered a cardio activity. Find one that you like and do it thrice a week for about 20 to 30 minutes. It could be walking, running, cycling, rowing, skipping, anything that you like. 4. Cook for yourself It is understandable that cooking can be a hassle in today’s fast paced world. There just does not seem to be enough time. It is highly recommended that you cook in large amounts. For example, you could cook on Sunday for the whole week or just for the next 3 days. It’s up to you. If you cook for yourself, you will know exactly what goes into your food and if it’s nutritious. You’ll also save money in the long run. 5. Learn more paleo recipes The paleo diet, though slightly restrictive, does not have to be bland. There are many excellent cookbooks on the market dedicated to paleo recipes. Grab a book and try out the recipes. Your food will taste better and you’ll have variety. This will go a long way in making sure you stick with the paleo diet. These are just a few methods you can use to improve your health and see faster results while on the paleo diet. You will lose weight faster, look better and feel great if you use the above tips while on the paleo diet.  If you need a quick fix but also something tasty and you find pizza as a very pleasing convenience, try a thin-crust at Domino's with ham and pineapple instead of pepperoni. That will be around 200 calories you'll have just saved from entering your body.
One must also not disregard the joy of quenching thirst with a massively-calorie-ridden milkshake! It tastes amazingly good but thankfully they are offered at different sizes which means despite the fact that you can still enjoy your favorite milkshake, you can also go for a smaller sized cup. For example, a triple-thick strawberry shake at the king size goes for over 1000 calories! A small-size goes for 420 calories. If you need your shake, go for the small size. If you want to trim your waistline then discard the shake and order an orange juice!
INGREDIENTS
1 1/2 c. all-purpose flour 1/4 tsp. salt 1/4 tsp. baking soda 1/4 tsp. ground cinnamon 5 tbsp. Butter, softened to room temperature 1/2 c. granulated sugar 1/2 c. firmly packed brown sugar 1 large egg 1/4 c. plain Greek yogurt 1 tsp. vanilla extract 1 c. shredded zuccini 1 c. semi-sweet chocolate chips 1 c. old-fashioned oats DIRECTIONS
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