Are you aware that you're about to receive an incredible gift? A huge opportunity? You will receive the gift of an entirely new year in just a few days. You are fortunate to be alive and able to witness this new year. You can start the New Year with a blank slate. You decide what you want to achieve and how you will go about it.
You may be one of the approximately 25% of Americans that will make New Year's resolutions in the coming year. But, before you do so, you should ask yourself: Will you persevere during the challenges you face to achieve them?
Not every year must be a time of great change? Some years are meant for healing. Some years are meant for healing. Others are more forward-looking.
What does 2024 mean to you? Consider this success key if you are ready to set your goals. It's possible to learn by setting goals, and then failing. But it is better to plan your success.
Set yourself up for success in 2024 by focusing on these tips!
Success Rates for New Year's Resolutions
How successful are people at achieving their New Year's Resolutions?
Over 80% of people who make New Year's resolutions fail and quit early. Only 8% of people succeed in their New Year's Resolutions. By mid-January, most people who made New Year's Resolutions had given up.
Why? What makes the 8% different from the 80% of the population? What makes them different from the other 80%? They are just lucky.
They know what they're doing. They've used some tools.
Here's the #1 key to achieving goals and New Year’s resolutions in 2020.
The #1 Secret to Achieving New Year's Resolutions
It's not a magic button. This is more like a secret key that you must find and learn to use.
What is the key to achieving goals and New Years' Resolutions in 2024?
It's PERSEVERANCE.
Perseverance takes a lot of willpower. It is not something you can just wish or expect. It has to be developed. It is a muscle which grows with discipline. Like any muscle, it gets stronger the more you use it.
Perseverance is built through:
- Selecting Your Passion
- Daring to try something new or set goals.
- Jumping into action.
- Grace yourself.
- Find accountability
Repeat the process, either on the same or another goal.
In previous years, we've discussed setting goals in depth and much more. I'll sum up and refer you to other posts as necessary.
Let's build perseverance by 2024!
Five Tools to Build Perseverance
1. Choose Your Passion, and Pray
You must *want* most goals in order to achieve them. You are less likely to succeed if you only want something half-heartedly. If it is a friend or family member’s passion or idea, you may not be as interested. Pick a New Year's resolution that you are passionate about.
Researchers have discovered that your passion for a goal is strongly linked to the outcome. The majority of people who achieve a life-changing objective are in a phase of change, where they have considered their goals and what it takes to accomplish them. They also believe in the necessity for changes. You are more likely to achieve your goal if you are prepared to "do what it takes".
It's also easier to make passions enjoyable. You won't enjoy a habit or goal if you are dreading it. Researchers found that the more rewarding and fun a goal activity is, the more likely it will be to stick with (2).
Last but not least, God often inspires true passions. You will have the most power when your goals are in line with God's will, whether it is for your career, your health or your heart. You should pray about your goals. Trust in God and ask for His guidance.
2. Be Brave and Write down Goals. Make them Smart
You'll usually start with big goals, the end product. This is perfectly fine. You can't just stop here. Action-based habits are necessary to support your big-picture objectives. You must develop habits that you can control. These are habits that you can control.
If you want to lose 20 pounds then your habit-action goal may be as follows:
- Health Zone Essentials: Buy and read the book.
- Beyond Keto Eating is a great way to get started. Aim for 30 grams of net carbs per week and lots of healthy fats.
- Use intermittent fasting between 7 pm and 12 pm (noon), and consume 2 Keto Zone dinners and 2 Keto Zone snack per day.
The overall goal is what you wish for but the habit-goals you actually do. The first cannot be achieved without the second.
3. Dive Into Action
This advice is a little different from what you have read in the past.
Do not wait for motivation. Do not wait to be convinced. Take action instead. It's time for you to rewire the brain so that it is more action-oriented.
Change is not something that your brain will likely enjoy. Changes would be simple for everyone if it liked changes. It will instead resist.
Rewire the resistance to action. You override "pause" to just act.
Consider committing to a "big shift" to allow your new habits to flourish. We often set habits as goals, but do not allow ourselves enough time or space to achieve them. Be realistic. You need to get up 30 minutes earlier. You can give up 30 minutes screen time per day. You need to find time for healthy eating and exercise.
You can then take immediate action. If you find it difficult to change something, count down from 5-4-3-2-1. It may sound silly, but this method works. Mel Robbins and her "5 Second Rule method" is a great place to learn more about the method.
4. Every Day, Give yourself Grace
What is common among those who give up or fail to achieve their goals? The 80% who fail or give up have one thing in common.
It's all almost gray. You will have moments where you are on the right track, and others when you fall short. This does not mean that you have failed your goal. It could be a meal, a snack or a single moment. Give yourself some grace and go back to your original plan.
5. Accountability Can Help You in the Long Run
You can find accountability in a number of ways. Some people are fortunate enough to have friends who can hold them accountable without judgement.
- Not everyone has it. Here are some ideas if you don't:
- Join a group or forum online. Find the Keto Zone Facebook group.
- You can find a group in your local gym, hospital, or public health facility that is Keto-friendly.
- Use an online food website or app to keep track of what you eat. Knowing how many grams of carbohydrates you consume each day will help you to stay on track.
- Bet with your children. You might hate getting up to exercise in the morning. You can bet your child $5 on whether you will wake up. No excuses. You must pay. You will soon form the habit of paying up.
Together, these tools will help you achieve your goals and develop perseverance to keep your New Year Resolutions in 2024. You will achieve more than you ever imagined, as you continue to build your resolutions.
Bottom Line
Perseverance is something that can be difficult to come by if you have struggled in the past. This is a lie. It can be built like any other muscle. Identify this as something that you want to do. Follow our strategies to make it happen. Set goals that you are passionate about and use powerful tools. Decide if your life needs "one big change" and then build perseverance and confidence. This formula can help you achieve anything, including your New Year's Goals in 2024.
Read This Before Setting New Year's Goals first appeared on Dr. Don Colbert.
By: adminTitle: Read This Before Setting New Year’s Goals
Sourced From: drcolbert.com/new-years-goals/
Published Date: Tue, 26 Dec 2023 16:58:26 +0000
Frequently Asked Questions
Is the keto first week the hardest?
Preparing for the first week of a keto diet is often daunting. It is a lifestyle change that requires major lifestyle changes. It can be daunting to realize that you have to say goodbye high-carb meals.
But don't fear! With the right information and support, you'll be able to turn this into one of the most rewarding weeks of your life. With consistent effort and dedication, you'll be able to not only survive but thrive on the ketogenic diet.
Start slow. It takes time to transition onto a new diet plan. While you may feel groggy while you adjust to the lower-carb lifestyle, don't despair! Consuming healthy fats as well as low-sugar foods will help replenish your energy and keep portions in check.
It's also important to recognize that it won't be difficult forever; once your body adjusts, cravings for high-sugar carbs should ease, hunger will subside naturally, and your metabolism will stay energized throughout the day.
Mental fortitude and concrete steps can make a huge difference in making the daunting task seem less daunting.
Can you eat keto fruit?
Curious about whether you can eat fruit on a keto diet? However, be cautious.
It is important to reduce carbohydrate intake to maintain ketosis and to burn fat. Some fruits can still be part of a balanced keto diet.
Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. Individual fruits may have different amounts of carbohydrates. For example, bananas have significantly higher carbs than avocados.
Your body uses sugar in fruits to produce energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It is important to limit how many sugary foods you consume.
Fresh fruit is better than processed or sugary snacks. It provides essential vitamins, minerals and fibre that help fuel the body without adding extra carbs like desserts or candy bars.
When considering whether or not eating fruit on the keto diet is for you, always remember that fresh fruits are usually healthier than sugary treats - but only if you stick to one small portion at a time!
What is lazy keto vs. keto?
Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. Traditional ketogenic diets are more beneficial for weight loss, mental clarity and energy regulation. They are higher in fats, moderately protein and lower in carbs. Lazy keto allows you to eat more carbs and is easier to access.
Contrastingly, lazy keto apportions less attention to precise macronutrient tracking and instead focuses on a basic lower-carb model involving fewer restrictions on food choices but still reaping the rewards of conventional keto diets: namely weight loss and mental clarity or improved appetite control. It's often used to be a stepping stone for newcomers to the keto lifestyle.
Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.
Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.
Statistics
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
- But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
- Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
External Links
[TAG194]
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- Diets with high-fat cheese, high-fat meat, or carbohydrate on cardiovascular risk markers in overweight postmenopausal women: a randomized crossover trial
- A review of meta-analyses - European Journal of Preventive Cardiology
[TAG200]
- Review: Ketogenic Weight Loss Diet Chan School of Public Health
- Harvard T.H. Chan School of Public Health
[TAG203]
- Implementing a low-carbohydrate ketogenic diet to treat type 2 diabetes mellitus – PubMed
- PubMed: "Eggs don't increase cardiovascular disease risk and can be safely eaten"
How To
How to find out if the ketogenic diet is working for your needs
To understand the power and potential benefits of your food, you need to first explore them. The right diet can help you feel better, both mentally and physically, and keep your body in a healthy, balanced state.
The ketogenic approach is one solution. However, it may not be able to deliver the results you want. How can you know if it works? This eating plan is something you should consider if it has any negative effects on your health or lifestyle.
It is possible to track your reactions after following the diet plan. For example, do you feel more full after eating? Has your digestion improved? Is your overall sleep quality better? Does one activity increase or decrease the discomfort?
These are all important things to think about. Take a look at the issues that need attention and make a list. Then track your progress over time to see if any improvements are made. Additionally, monitor metabolic changes such as cholesterol levels and blood sugar levels to see if ketogenic plans are helping you achieve your desired goals.
Last, make sure to check your body composition. Are there any visible changes in fat and/or muscle gain. If progress appears slow initially yet steadily improves over time, then chances are good the ketogenic diet is benefiting you in many ways.
Resources:
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[TAG313]Experience the comforting taste of a classic Egg Toastie, passed down from my mum’s kitchen. It’s creamy, buttery and cheesy, combining the simple flavors of |
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[TAG314]Dive into the heart of Southern cuisine with this delicious Shrimp Creole dish. A symphony of succulent shrimp, vibrant veggies, and a rich tomato base, all |
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[TAG315]My air fryer tortilla chips recipe is the snack food of your dreams! These keto chips pair perfectly with fresh salsa and guacamole. |
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[TAG316]The ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your.. |
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[TAG317]There’s just something special about strawberries. In season, out of season, the price tag doesn’t matter, those fruity red gems are always on my mind. But are |
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[TAG318]Are you struggling to stay energized throughout your workday? Maybe your coffee isn't hitting you as hard as it used to—if so, it may be time for a caffeine |
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[TAG319]Maybe you heard someone ordering a Cafe Misto and left wondering what that was. It isn’t a drink that gets advertised much, and it’s almost never even featured |
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[TAG320]Coffee is a popular beverage worldwide. People drink it for various reasons, such as the taste, its ability to keep you awake, and its ability to boost your |
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[TAG321]If you’re a lover of all things chocolate, you’ve come to the right place. Here we break down all of the best beverages at Starbucks for die-hard chocolate |
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[TAG322]If you’re someone who walks into a Starbucks completely overwhelmed by the plethora of decadent drinks, flavors, roast types, and so on—you’re probably |
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[TAG323]Maybe you’ve been shopping around for the perfect syrups to use in your home coffee bar, but none of them are quite as good as the Starbucks brand ones. I get |
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[TAG324]There is no better way to charge your senses in the morning than with a cup of coffee brewed to perfection. While multiple blends and varieties are available |
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[TAG325]Does it sound like complete gibberish when someone is ordering a Starbucks drink? We get it. There are a ton of different words with rich histories that make |
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[TAG326]It’s no secret that beans are delicious, versatile ingredients. There’s nothing like a hot bowl of low-carb chili with beans on a cold day, or crisp green |
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[TAG327]Inspired by traditional Spanish paella, this keto seafood paella is filled with flavorful spices, chorizo, and the seafood of your choice. |
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[TAG328]Making your own homemade Old Bay seasoning recipe is a simple process and is great to have on hand for all your seafood recipes! |
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[TAG329]Are eggs keto-friendly? Dive into egg macronutrients, nutrition benefits, and low-carb recipes to discover if eggs are keto-approved. |
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[TAG330]Choripan is here to delight! Packed with smoky chorizo and topped with bold a chimichurri, it’s a sandwich that promises a burst of flavor in every bite. And |
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[TAG331]Craving a dish that dances on the palate with a harmonious blend of spicy, sweet, and tangy flavors? Look no further! This Bang Bang Shrimp brings forward a |
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[TAG332]This classic combination of succulent chicken and crispy bacon is packed into a delightful sandwich. Mixed with a zesty twist of chimichurri mayo, this Chicken |
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[TAG333]Is pumpkin keto? Discover if you can eat this beloved winter squash on a keto diet, along with nutritional information and low-carb recipes. |
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[TAG334]Are you in the mood for some succulent, melt-in-your-mouth boneless pork ribs? Try this keto, low-carb recipe! Ready in 30 minutes. |
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[TAG335]Make these delicious keto croutons for a crunchy addition to your favorite low-carb soups and salads. Prep them in just 5 minutes! |
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[TAG336]This creamy homemade Caesar salad dressing is the perfect topping for a fresh and crispy salad. Plus, it's totally keto-friendly! |
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[TAG337]Are tomatoes keto-friendly? Dig into tomato nutrition information, low-carb recipes, and health benefits to find out once and for all! |
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[TAG338]My keto chimichurri sauce recipe is made with the freshest ingredients like chopped parsley, garlic, olive oil, and spicy chili pepper. |
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[TAG339]In under an hour, you can whip up this incredible honey walnut shrimp that both looks and tastes gourmet. This flavorful Chinese takeaway classic features |
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[TAG340]Crispy on the outside, juicy on the inside, and exploding with a unique blend of flavors, this Japanese-style fried chicken dish is perfect for a comforting |
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[TAG341]Feast your taste buds on this delicious Arabic Saleeg recipe! It’s a comforting and flavorful dish that combines tender, broiled chicken legs with creamy, |
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[TAG342]If you’ve been craving the luscious, zesty flavors of your favorite takeout dish, you’re in the right place. This Orange Chicken recipe brings the delight of |
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[TAG343]Bring the culinary expertise of a world-renowned chef to your dinner table with this delicious recipe for Gordon Ramsay pork chops. Complete with sweet and |
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[TAG344]Savor the rich and aromatic flavors of these succulent chapli kabobs that are seasoned with a distinctive homemade spice mix. They only take 30 minutes to make |
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[TAG345]Looking for a delicious and fancy dinner recipe that is sure to impress? This Herb Crusted Lamb Rack is your ticket! An elegant main dish that tastes as good |
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[TAG346]If you’re a big fan of pickles and you’re wondering “Are pickles keto?” I have some good news. Pickles have about 3.5 grams of carbs per cup, so you can eat |
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[TAG347]Want a delicious dinner that doesn’t take all night to make? Try our Nasi Goreng recipe! It’s an Indonesian-style fried rice dish that’s full of flavor, and |
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[TAG348]Are sweet potatoes keto friendly? Well, it’s a bit complicated. You can eat an entire sweet potato without interfering with ketosis. However, I still wouldn’t |
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[TAG349]This Aloo Bhaji recipe is a popular dish from India. It's made with everyday Indian ingredients and results in a flavorful spiced potato meal. You can quickly |
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[TAG350]If you just switched over to a keto diet and are wondering, “Is corn keto friendly?”, I have some bad news: Corn contains too many carbs for it to be suitable |
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[TAG351]Whole milk contains a whopping 12 grams of carbs per cup, so it’s definitely a no-go on keto. If you’re thinking about drinking almond milk on keto as an |
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[TAG352]If you’re thinking, “Are green beans keto?”, this in-depth guide is for you. Below, I’ll cover everything you need to know before eating green beans on keto. |
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[TAG353]If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some.. |
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[TAG354]I’ve taken my wing game up a notch and crafted these Butter Chicken Wings. Take the classic Murgh Makhani aka butter chicken gravy and dunk those chicken wings |
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[TAG355]If you’re wondering “is cabbage keto friendly?” here’s the quick answer: Yes, you can eat cabbage on a keto diet. In fact, cabbage is so low in carbs that you |
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[TAG356]There’s no better way to start your day than with a freshly brewed cup of coffee using the highest quality espresso beans. And the key to a great cup of |
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[TAG357]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post How to Make |
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[TAG358]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post Make Birria |
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[TAG359]Mug cakes are a ketogenic delicacy. They can be customized easily, are high in fat, and when made right can be completely sugar free and keto friendly. There |
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[TAG360]Are you losing inches but not weight? I know that this is frustrating but it’s 100 percent normal. Standing on a scale isn’t the most efficient way to measure |
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[TAG361]Cottage cheese offers a soft but creamy texture that goes well with main meals and desserts. But is cottage cheese keto, and more importantly, can you eat |
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[TAG362]Buttermilk is the perfect base for desserts like keto cheesecake and brownies due to its sweet taste and thick texture. But is buttermilk keto? This post will |
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[TAG363]If you’re like most people, you probably enjoy a good cocktail from time to time. Whether it’s because you’ve had a rough week and need to take the edge off or |
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[TAG364]Seafood is one of the best things you can eat on keto. It has plenty of omega 3 fatty acids and DHA, which is necessary for brain health and proper immune |
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[TAG365]Sometimes we need a break from coffee. Whether that’s because of the caffeine or simply the taste, it can be nice to change things up. But is there a tea that |
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[TAG366]I remember growing up and wondering why all the adults were obsessed with coffee. It smelled weird, was usually too hot to drink, and was an awful color. But I |
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[TAG367]Espresso is one of the most popular ways to drink coffee worldwide. It’s a small, concentrated drink that forms the base of many popular drinks like lattes. |
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[TAG368]Coffee shops keep getting more and more pricey as time goes on. You're not alone if you find yourself constantly taken aback by the total cost of your daily |
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[TAG369]If you’re always looking for the healthiest way to indulge in treats, like your morning Starbucks run, you’ve probably tried Starbucks coconut milk. It is the |
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[TAG370]If you’re vegan, you know that ordering at coffee shops can be tricky. Don’t worry, though—Dutch Bros has you covered. Dutch Bros offers a variety of vegan |
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[TAG371]Do you love the refreshing feeling of drinking a minty beverage? You’re not alone, and science has answers as to why. The menthol in minty flavors tricks the |
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[TAG372]Shrimp is my favorite seafood, as it has a sweet and salty taste and goes well with almost any meal or side dish. But is shrimp healthy and how many carbs does |
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[TAG373]Grapes are surprisingly nutrient-dense. It contains ample vitamin C, vitamin K, calcium and potassium. The seeds are also edible and packed with antioxidants, |
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[TAG374]If you’ve ever wondered what kind of espresso machine one of the most popular coffee chains in the world uses, we're here to give you the low down on |
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[TAG375]If you’re one of the many people who are either caffeine sensitive, cutting caffeine for pregnancy, or even just looking for a less aggressive pick-me-up, you |
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[TAG376]Whether you have an early class in the morning or need to stay up late at night writing a paper, you likely need loads of coffee to keep going. This is |
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[TAG377]If you’re a fan of brownies and rich espresso, you’re going to love the Brownie Drink at Starbucks! Here is everything you need to know about what to expect, |
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[TAG378]Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of |
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[TAG379]Kale is a popular vegetable and superfood. But is kale keto friendly? Let's see if it can be a keto diet staple. Continue reading to find out! What Is Kale? |
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[TAG380]Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the |
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[TAG381]Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs |
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[TAG382]Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup, |
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[TAG383]Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on |
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[TAG384]Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green |
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[TAG385]Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour |
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[TAG386]Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing? |
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[TAG387]Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out! |
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[TAG388]Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water? |
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[TAG389]Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and |
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[TAG390]If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your.. |
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[TAG391]Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch |
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[TAG392]Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything. |
