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      "body": "Congratulations @kraz! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@kraz/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@kraz) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=kraz)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "author": "pumpthatcoin",
      "body": "Good suggestions. I think for me, when I'm having a bad day I'm 1000% more likely to give into temptation and eat unhealthy.",
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      "body": "Interesting hand there, Kraz. A lot of times I will just check call river here as clubs and 78 miss. \n\nAs played, I'm assuming he chose which card to show you? So, for value, he's saying he has Kd2d...maybe KJ or KK? But, I wouldn't expect him to play KJ or KK like this.\n\nIf he views you as a thinking player, he could be throwing a Hail Mary here with air by showing one. Typically when a player shows one they're looking for a call. \n\nHis line doesn't make sense. Especially with the given extra info, he's capable of making some movies. I call.",
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      "body": "<html>\n<p>Whether you choose to include or exclude dairy, you can make a choice to eat the clean version of the foods in this category, as well as clean substitutes. This will affect your health in a positive way, and you will get to a point where you enjoy the clean version of the food even more than you enjoyed the non-clean version. Here are some ideas as you clean up the dairy and dairy substitutes in your diet.&nbsp;</p>\n<p><br></p>\n<p>Yogurt</p>\n<p><br></p>\n<p>When you are choosing yogurt, look for organic. Try Greek yogurt because you will get much more protein than the regular kind, and make sure your yogurt contains probiotics rather than the type that has been stripped of any goodness. If you eat flavoured yogurt, be sure to choose a brand that uses natural sweeteners, and try to avoid those that use refined sugar.&nbsp;</p>\n<p><br></p>\n<p>There are many choices for non-dairy yogurt, which include coconut yogurt and soy yogurt. Use the same standards that you use when choosing a dairy yogurt, always avoiding refined sugar.</p>\n<p><br></p>\n<p>Milk</p>\n<p><br></p>\n<p>When choosing milk, insist on organic. This ensures that you will not be consuming bovine growth hormone. Some conventional milk does not contain it either, due to popular demand, but there is no guarantee and the easiest way to ensure that you don’t consume this in your milk is to stick with organic. In general, try to stick to slightly lower fat varieties of milk, such as 1 percent.&nbsp;</p>\n<p><br></p>\n<p>If you are going for the non-dairy type, there are a wide variety of healthy, non-dairy milk substitutes such as almond milk, rice milk, cashew milk and hemp milk. Don’t forget to read labels, though, to ensure that your milk substitute is clean.&nbsp;</p>\n<p><br></p>\n<p>As consumers demand more variety of healthy milk alternatives, there are occasionally those individuals who want to cash in on the fad and create less-than-healthy choices in hopes that undiscerning consumers will simply buy now and think later. A truly clean milk substitute won’t contain an endless list of ingredients that you cannot pronounce.</p>\n<p><br></p>\n<p>Ice Cream</p>\n<p><br></p>\n<p>If you have a sweet tooth and wish to indulge, you can do so without feeling guilty about it. For a completely guilt-free, dairy free \"ice cream,\" simply freeze bananas and then blend when completely frozen. You can add anything you choose for flavor, such as vanilla or cocoa powder. There are even recipes that use avocado as a base for homemade ice cream.&nbsp;</p>\n<p><br></p>\n<p>For dairy ice cream that is clean-eating approved, consider making your own at home. Use organic cream and milk, and then add honey as a sweetener along with the other ingredients you choose. Fortunately, there are many easy recipes available online.</p>\n<p><br></p>\n<p>Butter and Cheese</p>\n<p><br></p>\n<p>These two types of dairy are often used to enhance taste in meals. Butter should always be organic and unsalted. If you wish to avoid it altogether, substitute avocados and Greek yogurt when baking, and use things like avocado as a spread or topping for your toast and other items.&nbsp;</p>\n<p><br></p>\n<p>Cheese can be eaten on a clean diet in moderation. Look for fresh cheeses, rather than the type that can be bought months ahead of time before expiring.</p>\n<p><br></p>\n<p>Dairy is a large category, and there are many options to choose from each type of it. Learn the rules, and you will be able to enjoy dairy in your clean-eating lifestyle. By using these tips, you will know what to look for when searching for dairy products.</p>\n<p><br></p>\n<p>When you are choosing yogurt, look for organic. Try Greek yogurt because you will get much more protein than the regular kind, and make sure your yogurt contains probiotics rather than the type that has been stripped of any goodness. If you eat flavored yogurt, be sure to choose a brand that uses natural sweeteners, and try to avoid those that use refined sugar.&nbsp;</p>\n</html>",
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      "body": "<html>\n<p>Because eating clean is a way of life and not just a temporary diet, there will be times when you are not eating in as strict of a manner as other times. There will likely be times when it feels like you have completely lost your way. Here are some tips on how to get back on track when you have been derailed from eating clean, for any reason.</p>\n<p><br></p>\n<p>Don’t Beat Yourself Up</p>\n<p><br></p>\n<p>Everyone slips up every now and then. If you find yourself indulging in self-loathing after falling off track with your clean eating, it is time to stop. Think of all the things you do right, and go from there. Choosing to love and respect yourself even when you are not perfect is the quickest way to deal positively with the situation at hand.</p>\n<p><br></p>\n<p>Reassess Your Action Plan</p>\n<p><br></p>\n<p>Perhaps there is a chance that your particular plan may not be working well for you. Are you restricting yourself too much? Are you skipping a meal that comes at a time when you truly need nourishment? Maybe you are going out too often to restaurants with your friends who tempt you to eat poorly and indulge? Every failure is a chance to reassess what you are doing, and whether or not it is working. Take this time to reflect and make adjustments.</p>\n<p><br></p>\n<p>Make a List of the Reasons You Love Eating Clean</p>\n<p><br></p>\n<p>As they say, the grass is greener on the other side. Sometimes when you are dedicated to clean eating, you feel as though you miss your old way of eating. The fact is, when you eat clean, there are many benefits that come from it. Sit down and list them… everything from feeling proud of yourself in your new size of jeans, to enjoying your new abundance of energy.</p>\n<p><br></p>\n<p>Think about How You Feel Both Ways</p>\n<p><br></p>\n<p>Make comparisons in regards to how you feel when you are eating clean, and when you are not. Maybe you wake up feeling ready to tackle life with a clean-eating diet, whereas you feel like you cannot get out of bed when you are eating junk. Go through every aspect of your life and compare that aspect when it comes to a clean-eating day versus a day filled with unhealthy choices. You will soon realize how many areas of your life that your eating habits affect.</p>\n<p><br></p>\n<p>Keep Exercising</p>\n<p><br></p>\n<p>Your eating habits are only part of the story. Another major part is exercising. Even if you feel like your life has temporarily fallen apart when it comes to how you eat, you can keep control of exercising daily and putting in your best effort. The way you feel after exercising will help give you a boost and can be enough to get you back on track with your program.</p>\n<p><br></p>\n<p>Eating right is not always easy. There will be events, holidays, and even friends who tempt you to stop putting in the effort you deserve to give to yourself and your body. Put these tips into action, and get back on track with clean eating.</p>\n<p><br></p>\n<p><br></p>\n<p><br></p>\n</html>",
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      "body": "Lunch is the meal that often feels boring to various members of the family. It is easy to get caught up in making exactly the same thing every day, whether eating clean or not. There is no need for this, however. Here are several clean-eating lunch ideas that will help your family enjoy lunch each and every time you make it.\n\nUltimate Tuna Sandwich\n\nStart by using a healthy bread such as sprouted whole grain bread, and then make the filling for this tasty lunch. Empty a can of tuna into a bowl, and add anything you please such as chopped olives, pickles, celery, scallions and even carrots chopped into tiny pieces. Sprinkle a little pepper in, and then use a clean-eating approved mayo to mix it together. Add a piece of lettuce or tomato to your sandwich before serving, and enjoy.\n\n“Everything” Salad\n\nSalad doesn’t have to be boring. Use a base of lettuce, trying various types of lettuce to keep things interesting. Add any vegetable, fruit and other topping you desire and have on hand, such as sliced bell peppers, red onions, avocado, strawberries, blueberries, mangos, chickpeas and mixed nuts and seeds. \n\nServe it with a homemade dressing such as 2 parts olive oil to 1 part each of apple cider vinegar and honey. Or if you are in the mood for a more savoury than sweet dressing, mix olive oil with balsamic vinegar, salt, pepper, and freshly crushed garlic. If you are looking for extra protein, add some grilled chicken over the top.\n\nQuinoa Salad\n\nQuinoa has a large amount of protein, in addition to being extremely versatile. Make up a large batch at the beginning of the week, and use it throughout the week for various recipes. For a delicious quinoa salad, simply chop your favorite vegetables into small pieces, then drizzle balsamic vinegar over it. You can also add any herbs and spices that you like.\n\nVeggie Salad Rolls\n\nWith a few rice paper wrappers and lots of vegetables, you can create a lunch that is delicious and satisfying. Soak each rice paper wrapper in water for several seconds, then fill it with pre-cut veggies such as bean sprouts, scallions, carrots and lettuce. Add a little homemade peanut sauce made from peanut butter, tamari, ginger, crushed garlic, maple syrup and lime juice.\n\nChili\n\nChili is a great way to make an easy and healthy lunch, and to use up leftovers while you are at it. Use a slow cooker for a lunch that you can prepare earlier and enjoy later. Simply add any variety of canned beans, tomato sauce, tomatoes, bell peppers, onions, and garlic to the crockpot. Add your favorite spices such as cumin and chili powder, and let the slow cooker sit several hours on either low or high setting, depending on how long it will cook for.\n\nEating clean can be exciting and tasty. Lunch does not need to be any different. Try out some of these ideas and transform your lunchtime into something you and your family look forward to every day.",
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      "body": "Eating clean is about providing your body with the fuel it needs to work as efficiently and effective as possible. When you eat clean you will have more energy, and you will look and feel the way you are naturally meant to. \n\nIn addition to the foods that you may normally put into your diet without thought, there are some \"superfoods\" that will bring an added dose of nutrition to help you feel amazing and gain a wide variety of health benefits. \nHere is a list of a few of the ultimate superfood choices to add to your diet.\n\nChia\n\nChia is a tiny but amazing food. Packed into a micro-size form, it is full of fibre and helps keep your digestive system regular. It stabilizes blood sugar, which makes it a great choice if you have blood sugar issues, or if you want to prevent them. It doesn’t have much flavor of its own, so it works well when adding it to almost anything. You can bake with it, or even mix it into your beverage of choice.\n\nQuinoa\n\nQuinoa is an excellent choice if you are looking for a clean vegetarian protein. There are nine essential amino acids that our bodies must glean from our diet, and quinoa contains them all. Quinoa is filling and extremely versatile, so you can add it to a variety of dishes or even make it the main course.\n\nBerries\n\nBerries are filled with antioxidants that are vital to our health, and that help our bodies in a great variety of ways. Berries fight everything from cancer to constipation, from memory loss to depression. Blend them up in a smoothie, sprinkle them over a salad, or eat them straight from a bowl.\n\nWalnuts\n\nWalnuts contain the healthy fats that feed our brains. They help fight cancer, diabetes, heart disease and a multitude of other diseases and conditions. Eat a small handful per day to benefit your body in many ways.\n\nGarlic\n\nGarlic has numerous benefits, and can be used for a variety of reasons. It is antibacterial, antiviral, antifungal and anti-inflammatory, which means it is a go-to remedy for almost any ailment. \n\nEating one crushed, raw garlic clove per day goes a long way in helping you maintain all areas of your health and vitality. Since it can be a little hard on the stomach when taken alone, mix it into honey before consuming, or add it to your meals in dishes such as hummus and homemade salad dressing.\n\nCruciferous Vegetables\n\nCruciferous vegetables are known for their cancer-fighting abilities, by helping protect cells from DNA damage and inactivating carcinogens. They are loaded with a variety of vitamins and minerals. The cruciferous family includes vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, turnips and radishes. \n\nAs you choose the foods in your diet, take the time to research those that will add multiple benefits to your health. The foods above are some of the best that a person can eat. Include many in your diet on a daily or weekly basis, and see your health improve greatly.",
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      "body": "There's a big misconception in the general population about the best way to lose weight. Most people think it's cardio. In reality, cardio does almost nothing for weight loss and fat loss. Instead, if you want to burn the fat off your body, the fastest and healthiest way to do it is through weightlifting.\n\n==> The Problem with Cardio\n\nThe problem with cardio as a fat burning tactic is that it simply doesn't work. Let's look at the math.\n\nAn average person might expect to burn about 300 calories from a brisk jog in an hour. However, what fitness professionals don't tell you about is how many calories your resting metabolic rate would consume anyway.\n\nEven if you did nothing by lie in bed, you would burn about 120 calories. That means all that jogging really only burned you 180 calories. That's about half a latte.\n\nMost people after doing a cardio workout feel like they need to eat a little more, and more than compensate for their workout with their increased appetite.\n\nThe result? Cardio doesn't do much at all for burning fat or losing weight.\n\n==> The Second Problem\n\nAnother common problem with cardio is that much of the gains athletes experience come not from improved physique, but from more efficient muscle movements.\n\nOnce you get the body used to a certain movement, it can perform that movement much more efficiently.\n\nA runner might think he's improving if he can jog for an hour instead of 30 minutes. But in reality, he's not developing much real muscle. His system is just getting better at the movements needed in jogging.\n\nIf you put that same jogger on a bike, he won't be much better than he would have been before he started running. Why? His legs and his body hasn't actually developed that much in capacity.\n\n==> Why Bodybuilding Burns Fat\n\nBodybuilding burns fat. This seems counter-intuitive. After all, everyone is saying that to lose weight, you need to do cardio.\n\nThe reality is, the biggest burner of calories in your life is your Basal Metabolic Rate (BMR). You can expect to burn between 1600 to 1800 calories a day if you're a man, 300 calories fewer if you're a woman, just from your BMR.\n\nThe best way to increase this number? Build muscle. Increasing your body's muscle mass by just 5 pounds will increase your BMR by about 400 to 600 kcal per day.\n\nThat's a massive increase. If you take your body fat percentage down and the amount of muscle in your body up, you'll naturally burn fat. It's just what your body will do.\n\nThe simple truth to fat loss and weight loss is this: build muscle, then let nature do the rest of the work.",
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      "body": "How would you like to build strong and powerful muscles quickly and consistently? A lot of people who show up at the gym do so without a crystal clear and well thought out plan for maximum muscle growth. Follow these tips and you'll find your muscles growing faster than those of your peers.\n\n==> Use Exercises That Work Out Two or More Muscle Groups\n\nWhen you're in the gym, you're on a clock. You don't have all day and you don't have unlimited energy. Because you can only do a limited number of exercises, instead of doing exercises that work out one muscle group, it's far better to do exercises that work out at least two groups at the same time.\n\nFor instance, the pull-up works out your shoulders, triceps, chest and even abdominal muscles. The shoulder press will work your triceps and your shoulders.\n\nOn the flip side, doing barbell curls will work out just your biceps. It takes the same amount of time as doing other exercises, but only develops one muscle group.\n\nPick and choose exercises what work out multiple muscles to help streamline and supercharge your workout.\n\n==> Change Things Up Every 2-3 Weeks\n\nIf you keep doing the same exercises again and again, your body will get used to the exercise and you'll stop seeing as much growth from your workouts.\n\nChange things up every couple weeks. Use different exercises that target the same muscle groups. Do your reps slowly rather than quickly or vice versa. \n\nTry high weight, low rep if you've been doing high rep exercises - or vice versa.\n\nEvery once in a while, try out a completely different workout style. If you generally do weightlifting for example, try joining your gym's kickboxing class once every week or two.\n\nIn short, figure out what your pattern is and change things up so you're keeping your muscles guessing at all times.\n\n==> Spend No More Than 40 Minutes Working Out\n\nIf you're determined to build a powerful body, it can be very tempting to work out for a long time. For example, you might spend an hour and a half a day at the gym really pushing your muscles to the limit.\n\nThe reality is, however, spending more than 30 to 40 minutes a day working out is really counter-productive.\n\nWithin 40 minutes, you'll be able to push all the muscles you want to work out. You'll be able to get the maximum gain possible from your day's workout.\n\nAny additional workouts at that point don't really do all that much. You're just burning energy and preventing your body from rebuilding new muscles.\n\nIf you choose multiple muscle group workouts, change things up regularly and exercise at high intensity for short periods of time, you'll quickly find your muscles growing at a spectacular rate.",
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      "body": "Eating clean is a lifestyle, and although you may indulge in junk foods every once in a while, you will want to avoid them for the most part. This can be difficult in our food-saturated culture. Here are a few ideas and tips on how to overcome your junk food cravings when they hit you.\n\nKeep Healthy, Convenient Food on Hand\n\nOne of the big allures of junk food is that you can usually grab it easily and eat it without a second thought. Keep healthy foods on hand that are both easy and tasty. Fruit can satisfy a sweet tooth, and you can wash a few pieces at a time and store them on the counter so that you can eat them immediately when hunger hits you. \n\nKeep other easy clean items on hand, such as nuts and even items you have previously baked and stored in the freezer, ready to be eaten. When you meal prep, make an extra serving and keep a variety of these healthy frozen meals ready to be used when you don’t have time to prepare one.\n\nDon’t Let Yourself Get Too Hungry\n\nGoing too long between meals can be a bad idea when trying to eat well. A person who feels like they are starving is much less likely to make wise food choices than someone who is prepared and just beginning to detect the feeling of hunger. Eat your meals at a consistent time and you will find yourself better able to resist temptation.\n\nHave Substitutes for Your Biggest Temptations\n\nSpeaking of temptations, we all have certain junk foods that have a strong appeal to us personally. Choose a substitute, and keep it on hand to enjoy when you are feeling the pull of the unhealthier version. \n\nIf chocolate is your weakness, make frozen chocolate cups out of ingredients such as almond butter, coconut oil, cocoa powder, vanilla and honey. Mix and put into tiny silicone freezer molds so that when you want that specific chocolate taste, you can pop one or two out, enjoy, and feel the craving pass.\n\nIndulge Occasionally\n\nBecause eating clean is a lifestyle and not a diet, there will be occasional times when you indulge in what you are really craving. Keep these times few and far between, but don’t cut them out completely. Have a small piece of apple pie, a scoop of ice cream or a single serving of potato chips and eat them slowly and mindfully. Enjoy your treat and then get back on track without any feelings of guilt that may sabotage your eating goals.\n\nDrink a Glass of Water\n\nOften when we feel hungry and when we are craving various foods, we are actually thirsty and dehydrated. Keep a timer on your phone reminding you to drink water, or fill a jug and sip on it throughout the day. If you feel a craving, promise yourself that you will first drink two full glasses of water. By the time you are done, the craving may have passed.\n\nWhen you have a craving, it is often a signal that you are not functioning in total balance. Check all of your lifestyle habits. Ask yourself whether you are getting enough sleep, or whether your craving might be boredom or your body’s reaction to not getting enough exercise. If you have a craving, there are many steps you can take which can reduce or eliminate it. Try a few of them next time the feeling hits you.",
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