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      "author": "steemitboard",
      "permlink": "steemitboard-notify-grouchytiger-20190620t153532000z",
      "title": "",
      "body": "Congratulations @grouchytiger! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@grouchytiger/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/@grouchytiger) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=grouchytiger)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-community-has-lost-an-epic-member-farewell-woflhart\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmQWnM36SWCPGn98nY83M1ArgweMz5fnovQEp2E4FiDdug/Wolfhart_header.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-community-has-lost-an-epic-member-farewell-woflhart\">The Steem community has lost an epic member! Farewell @woflhart!</a></td></tr><tr><td><a href=\"https://steemit.com/steemtoolbar/@steemitboard/steemtoolbar-update-display-bug-fixed\"><img src=\"https://steemitimages.com/64x128/http://i.cubeupload.com/7CiQEO.png\"></a></td><td><a href=\"https://steemit.com/steemtoolbar/@steemitboard/steemtoolbar-update-display-bug-fixed\">SteemitBoard - Witness Update</a></td></tr><tr><td><a href=\"https://steemit.com/steem/@steemitboard/do-not-miss-the-coming-rocky-mountain-steem-meetup-and-get-a-new-community-badge\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmUphCGZFWgt6bJ1XTtunV7esnwy6bxnGqcLcHAV3NEqnQ/meetup-rocky-mountain.png\"></a></td><td><a href=\"https://steemit.com/steem/@steemitboard/do-not-miss-the-coming-rocky-mountain-steem-meetup-and-get-a-new-community-badge\">Do not miss the coming Rocky Mountain Steem Meetup and get a new community badge!</a></td></tr></table>\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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      "parent_permlink": "life",
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      "title": "Pleasure vs. Happiness",
      "body": "![munich-1220908.jpg](https://steemitimages.com/DQmd1uDRyXUrFrk5Kgjwgd7UMZxTgpB1fayK5ypcjR6UCJQ/munich-1220908.jpg)\n\n<br>\n\nHumans are pleasure seekers.  Our brain is wired to look for comfort and away from pain.  This built in mechanism protects us from potential harm and stress, towards rewards and pleasure.  It constitutes a major part of our evolution as a species.\n\nThis instinctive search for gratification can also backfire.  Left unchecked, this type of behavior can quickly lead to various forms of addiction and unhealthy risk taking.  Many paths toward self destruction starts with an innocent desire for enjoyment.\n\nIs there a happy medium?  How to tell the difference between constructive & destructive forms of happiness?\n\nIt starts with making a distinction between pleasure & happiness.\n\nPleasure is short term.  A quick hit of dopamine.  It comes on quickly, then goes away just as fast.  Think along the lines of eating your favorite junk food, shopping for fun, having a drink, watching your favorite TV show, etc.  It usually does not involve much effort, and the reward is immediate.\n\nHappiness, on the other hand, can only be achieved on a much larger time scale.  It takes considerate planning and effort.  A result of cumulative positive steps, taken over a long span.  Examples are having a successful career or business, a loving marriage, or a healthy body and mind.\n\nPleasure is direct, you get exactly what you want, right away (ie. eat ice cream, feel good).  Happiness is indirect, it’s a byproduct of doing something right for a long time (ie. building a business from scratch, work hard everyday, slowly build it up to a multi million corporation).\n\nIn other words, getting pleasure is relatively easy, while obtaining happiness takes much more effort. \n\nThe irony is that if you are spending most of your time in acquiring one of these two, you will not have the time or energy to get the other.\n\nTherefore, you must choose.\n\n![decision-1697537_1280.jpg](https://steemitimages.com/DQmTfYARgqC3GQghtedvgPnTJA666YH6iS5AaHfj3zFV8m6/decision-1697537_1280.jpg)\n\nShort term pleasure or long term happiness?\n\nMost people would choose happiness if asked, but their day to day action point to the opposite choice.\n\nBecause delaying instant gratification is difficult.  Often extremely so.\n\nIf we put in the hard work on a consistent basis, over a long term, in order to achieve a meaningful goal; we will consequently feel happy for doing so.  No doubt this way takes much more effort and requires sacrificing many of the short term pleasures. \n\nBut it’s definitely worth it.\n\nChoose happiness!\n\n![julien-lavallee-93749.jpg](https://steemitimages.com/DQmQtuoox2uDxZn79oBCVEQJ7k2oo7S3UUibKuDyK4YgeCZ/julien-lavallee-93749.jpg)",
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      "author": "grouchytiger",
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      "title": "Blogging vs. Vlogging",
      "body": "![pexels-photo.jpg](https://steemitimages.com/DQmTFXJXtiaQgvmpyiDfhLXYQDU1CHrgtT9GiAccjGipF7x/pexels-photo.jpg)\n\n<br>\n\nI’ve been on steemit for almost three weeks now.  Prior to joining, I had serious thoughts about starting a youtube channel, focusing on health, self-improvement, and other topics that matter to me.\n\nThe power of a visual medium is obvious:\n\nImages with sound create a more aesthetically pleasing, more striking experience.\nVlogs, especially on youtube, gets far more viewership than on steemit (or most blogging sites for that matter).\nIt’s easier for the audience to feel more connected with a creator when they get to see his or her face on a regular basis.\nYoutube has an app for every major mobile platform, whereas steemit is yet to have one.\n\nHaving said that, there are some drawbacks to vlogs:\n\nTakes more time (can be a lot more if you are a beginner) to shoot/edit/upload a video than it is to write a blog.\nRequires some technical knowledge on how to shoot a video using the correct lighting, focus, sound, etc.  Whereas everyone in 5th grade and up, armed with a laptop, knows how to fire up a word document.\n\nI chose to blog on steemit because I’ve been a book lover all my life, and enjoy immensely the process of writing.  It doesn’t take too much time out of my day.  The simple act of putting words down facilitates the process of getting in touch with myself, keeping me more grounded.  \n\nThe thought of getting paid for blogging is enticing, but you can get that from vlogging as well.  So that’s a wash.  Beside, just like youtube, you won’t see much remuneration until your audience is of sufficient size.  Therefore money cannot, and should not be your main motivation to write on steemit.\n\nIn the end, I find vlogging creates an immediate emotional experience, whereas blogging is more subtle, encourages introspection and reflection.  Both mediums are very powerful and essential in a creator’s toolbox.  Starting with a blog is easier for me at this point.  Somewhere down the road, it would be foolish of me to not consider having a visual channel as well, and link the two mediums together.\n\nA grouchytiger media empire.  Hey, I like the sound of that!",
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      "body": "![aaron-burden-238711.jpg](https://steemitimages.com/DQmZca4k3yUDAoPSsuyUpj4eiAahPmM4tu31SUDLJy8EnzF/aaron-burden-238711.jpg)\n\n<br>\n\nSunday is a day for rest and reflection.\n\nIt’s a quiet day, a spiritual day.\n\nWe recharge our body and mind on Sundays.  What better way to do so than reading a book?\n\nThe fact that it’s the middle of the summer is the cherry on top.\n\nI like to find myself a nice spot under the shade, be it in the backyard, or on a park bench, or at a cozy cafe.  I turn off the phone notification, and get a nice cup of coffee or tea.\n\nIt’s reading time.\n\nFor a few hours, I get to immerse myself in the stories, and be transported to another world.\n\nThe summer breeze...birds chirping...passersby laughing, they are not distractions, but adds to the overall sensory pleasure.  \n\nI tend to read novels on Sundays, something relatively light in nature, and leave the nonfictions for other days of the week.  But really, you can’t go wrong with any genre.\n\nSundays are also great for writing journals or reflections on the previous week.  Gain a little perspective on recent events, and plan for what’s ahead.\n\nIt’s the mood of the Sunday that sets it apart from any other.  Nothing feels like a Sunday except on Sundays.  Don’t you agree?\n\nWhat’s your favorite activity on Sundays?  Join in and share!",
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      "body": "![neon-1639917_1920.jpg](https://steemitimages.com/DQmYXau1i8h8A1XpyzqyGquTyPiois8k77NuiXJB4J5X9Yz/neon-1639917_1920.jpg)\n\n<br>\n\nI’m a loyal guy.\n\nFor many years, I’ve been going to the same mechanic, using the same grass treatment company, eating at the same Pho restaurant, living with the same wife (okay, maybe that’s not such a great example), but you get the idea.\n\nOnce I find someone or something I like, I tend to stick with it for a long time.\n\nThis brings me to my barber.  For well over a decade, I’ve had my hair cut by a guy named Joe, who works at a place downtown.  To be frank, he’s not the best skilled, but he’s extremely friendly, and I know everyone who works there.  I have my “Norm!” moment every time I walk into the place.  Did I mention that I’m loyal?\n\nA few years ago I moved to the suburbs.  No longer could I simply walk to the barbershop, instead it became necessary to brace the traffic by driving, and paying for parking once I get there.  But I still went to Joe for the monthly trim.  Hey, if it ain’t broken…\n\nSadly, this past year Joe’s skills took a noticeable downturn.  Perhaps his advancing age was finally catching up, or maybe his eyesight isn’t what it used to be.  Your guess is as good as mine.  It finally got to the point where I could no longer ignore the comic look staring back at me in the mirror in the morning (nor the uncontrollable giggling from the wife every time we crossed paths).\n\nReluctantly, I set out to find a new barber (I’m so sorry Joe).  \n\nI was nervous.  Very nervous.\n\nIt cannot be stressed enough, just how important it is for a modern man to find the right barber.  Not unlike finding a new steady girlfriend.  You want one who understands you, also your relationship with your hair.  Not only does he or she need to have the skills for the perfect coif that make me look ten years younger, but also possess the gift of pleasant banter while doing so.\n\nI went through several “trials”, going from one strip mall to another.  From a young middle eastern lady, to an old fashioned Italian stylist, I tried them all (hmmm, they didn’t come out right).  \n\nStill, none of them quite clicked.  There was always something missing.  \n\nFinally, seeing how frustrated I was getting, my better half suggested that I narrow my search to gay barbers, of the male persuasion.  Something about only guys truly know how to cut other guys’ hair, and who can be more in tune with other guys than a gay barber?\n\nSounds like a line she picked up from “Sex In the City”, but I digress.  I was also desperate.\n\nIt did make my search easier.  I would simply walk into a new place, look around for a male barber, and turned my gaydar to 100%.  Took a few tries, but finally, I found a place (in a strip mall of course), where a young, tall, and handsome lad was working.  I jumped at the chance.  As it turned out, he was just out of barber school, and had recently won some national hairstyle championship. \n\nZack was his name. \n\nZack proceeded to give me a wonderful cut, just the way I wanted it, but with even more pizazz than any heterosexual man could ever imagine.  Even the way he shampooed my hair was a thing of beauty.  I was so happy that upon giving him a large tip, I mentioned how long it had taken me to find a guy like him (I skipped the gay part for some reason).  He graciously replied “thanks man, my girlfriend tells me the same thing”.\n\nApparently my trusty gaydar had malfunctioned.\n\nHmm...maybe he’s still in denial, just a young man after all.  Unfazed, I went back to the same place the following month.  However, Zack was on vacation.  In his place was another young guy named David.  David had bleached blonde hair in contrast to Zack’s jet black.  My gaydar was beeping on high for some reason, but I didn’t trust it.  Once broken...\n\nNevertheless, I sat down and waited for my turn.  As David put the finishing touches on the lady before me, I overheard him say, “oh honey, that’s just wrong”, followed by a fit of laughter from both parties.\n\nHmmm, getting warmer.  But still, skeptical I was.  \n\nMy turn finally.  As David starting trimming the sides, I mentioned to him that I have a daughter, he replied “Oh that’s lovely, too bad I can never have a kid”.\n\nYou don’t say!\n\n“Any particular reason?” I pressed.\n\n“Well, for one, I’m gay” David answered.\n\nJackpot!\n\nBarely concealing my smile, the rest of the conversation was a haze as I celebrated the success of my quest for same sex hair care (quietly in my head of course).  \n\nUpon getting home, I rushed to tell my wife the good news.  Look honey, I did it!  \n\nAs she laid her eyes on my hair, there was a pause, followed by “but this look doesn’t suit you at all!”.\n\nWhat?  I looked in the mirror.  Wife was right.  In all that excitement, I neglected to pay attention to the one aspect that mattered the most: the quality of the haircut.\n\nOh Zack, how could I ever have doubted you?\n\nSo ends my quest for a gay barber.  Zack it is.  And I’m damn proud of it!\n\nOh, and if you need a spare gaydar, I got a semi-working one.  Use it at your own risk.\n\n![valuables-631541_1280.jpg](https://steemitimages.com/DQmQ3yvyZe92ru642FA4X1dfxCGUhKF9hqetNyQe5KfWwSc/valuables-631541_1280.jpg)",
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      "body": "I think the earth can allow you the odd cup of coffee here and there ;)",
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      "body": "![matt-glm-245738.jpg](https://steemitimages.com/DQmeFGQHw5rGn5jRgXkjW1dxSvXRtyTKZAQ2FdkAnHYXfUA/matt-glm-245738.jpg)\n\n<br>\n\nAre you living consciously? \n\nOr are you just going through the motions everyday?\n\nMost of us are in a daily grind.  We have our routines, from the moment we get up, going to work, performing job duties, coming home, have dinner, relax a little, going to bed.  Pretty much everything can be done on autopilot, without much conscious thought or effort to go beyond our limits.  \n\nIt’s habitual, maybe even comforting.\n\nBut it’s deadly in reality.\n\nWithout a built in mechanism to push ourselves, no matter how small it might seem on a daily basis, we risk stagnation, atrophy, and ultimately, death.\n\nEveryone wants a brighter future, be healthier, create more wealth.  But what do most people actually do about it?  They complain about the present, and daydream about the future.  Meanwhile, the days go by, future turns into present.  Nothing's changed since no concrete action is ever taken.\n\nLiving a more fulfilling life takes conscious effort on a daily, incremental basis.  Strive to be just a tiny bit better today than yesterday, in areas that matter to you.  One needs to have a plan, with clear goals, so that improvements can be measured and analysed.\n\nIt takes work, as well as courage to live consciously.  By breaking our own limits little by little everyday, we’re growing steadily.  Before you know it, you’ve reached the ideal you, in the present tense.\n\nAsk yourself:\n\n- Do you have a plan to get better everyday?\n- What are your specific goals?  \n- How long do you give yourself until you reach each goal?\n- Have you set aside time everyday for self improvement?\n\nIf you answered yes to all of them, congrats!  You’re well on your way to success.  If not, that’s okay too.  It’s never too late to get started, but you need to start today!  Don’t just think about the future, do something about it right now.  \n\nStart living consciously.\n\n![william-stitt-111353.jpg](https://steemitimages.com/DQmaxk9HEN8ymifHsRtqGcdZKUTLdV7gBDywWyAcsC4B56c/william-stitt-111353.jpg)",
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      "body": "Congratulations @grouchytiger! You have completed some achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/posts.png)](http://steemitboard.com/@grouchytiger) Award for the number of posts published\n\nClick on any badge to view your own Board of Honor on SteemitBoard.\nFor more information about SteemitBoard, click [here](https://steemit.com/@steemitboard)\n\nIf you no longer want to receive notifications, reply to this comment with the word `STOP`\n\n> By upvoting this notification, you can help all Steemit users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "title": "Good vs. Bad Sugar",
      "body": "![gili-benita-2752.jpg](https://steemitimages.com/DQmRZBdsMnUh3G4fg7Gy1D7Ae3kj14nyBWMYXXivC7DEwLb/gili-benita-2752.jpg)\n\n<br>\n\nIf you are struggling to lose weight, or stuck in a yo-yo diet, there’s a high likelihood that you are consuming too much food, especially sugar.\n\nMost of us have heard the dangers of eating processed carbohydrates such as white bread, white rice and pasta.  These foods boost your insulin level immediately after ingestion, which signal the body to store the excess sugar as fat.  Now, ALL types of foods are absorbed by our bodies with this same principle (ie. increased insulin leading to digestion & energy storage), so what’s the so bad about processed carbohydrates?\n\nThe answer is that these foods, which are made up of mostly pure forms of sugar and nothing else (no fibre, no fat, no protein), will spike the insulin level the fastest.  Imagine flooring the gas pedal, every time you eat, over and over again.  Eventually you’ll wear out your engine.  The body becomes less responsive to push of the gas pedal (ie. insulin), and you need more and more of it just to get the same result, before it breaks down altogether.  \n\nIn essence, it’s the chronic elevated levels of insulin that starts the pathway to lifestyle diseases such as diabetes, heart disease and cancer.  Eating empty carbs on a consistent basis is the fastest way to go down this path.\n\nThe solution, therefore, is to reduce the quantity of simple sugars that we consume, and replace them with complex carbohydrates (ie. sugars with fibre, protein & fat).  \n\nSome examples are:\n\n- Beans\n- Oats\n- Quinoa\n- Buckwheat\n- Kamut\n- Sweet potato\n\nYou can still enjoy that slice of fresh bread, or spaghetti bolognese on occasion, just not every day.  Think of it as a treat.  Moderation is the key here.\n\nWhile you are at it, why not take it one step further by combining eating less carbs with having more fat.  That’s right!  Fat is far more filling than carbs (think butter, nuts, seeds), taste great, and has the least effect on insulin.  It is the easiest way to [combat overeating](https://steemit.com/health/@grouchytiger/3-hacks-to-reduce-overeating-part-1).\n\nBottom line, be conscious of your daily carbs intake.  Make most of them of the complex type, while incorporating more healthy fats into your diet.  You’ll be well on your way to a slimmer, healthier self!\n\n![amy-humphries-115247.jpg](https://steemitimages.com/DQmTiskeDnYz97mfgBW3bgQTq4EcerNMFkT18ctAtFt78E8/amy-humphries-115247.jpg)",
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      "body": "When you put it like that I think many of us are guilty of being a cell phone addict. Scared we might miss something, when in actual fact, we are missing what is right in front of us!",
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      "body": "![adrian-sava-184734.jpg](https://steemitimages.com/DQmdqNZt4caVaBZXPcFkJo9sfiDXW5pdr3vZLigkj6HPYCs/adrian-sava-184734.jpg)\n\n<br>\n\nI’m guilty, your honor.  \n \nDon’t even bother going through cross examination, I confess.  It’s all on me.  100%.  Guilty as charged.\n \nYou want evidence?  Here’s a sordid summary:\n \n- My cellphone is the first thing I touch in the morning, and the last thing at night.\n- I’ve forgotten to bring my wallet when I leave home on many occasions, but never my cell for some reason.\n- I check every notification on my phone, immediately, without fail.\n- I worry more about my phone running out of juice than myself running out of water.\n- I can recite the number of likes I got on my last 5 instagram photos.\n- I don’t have a name for my phone, but I do feel calmer every time I touch it.\n- It takes all of my willpower to NOT play with my phone when I’m bored at a social event.\n- I feel an instant connection when I hear another person using the same ringtone as mine.\n \nWhat, you want me to stop, your honor?  I could go on...really.  There’s so much more.  What?  You’ve heard enough?  Alright.  What’s the verdict then?\n \nCold turkey?  What do you mean?  That’s too harsh your honor.  I can’t...I just can’t...for the love of god and all that’s holy, have mercy!\n \nWhat’s that?  Max 1 hour a day?  How am I supposed to keep trac...oh, there’s an app for that?  Ok, should have known.  \n \nAlright, I will try it… I mean, I will do it your honor!  Yes sirree, starting tomorrow.  What’s that?  Effective immediately?  But I’m in the middle of a reddit flame war…  What?  Contempt of court?  Okay okay, I will start right now.  \n \nOne last thing, can I have a selfie with you, your honor?",
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      "body": "![giu-vicente-2999.jpg](https://steemitimages.com/DQmQg4p6QpdR66dvbPbcvBgMjwb91wN5ajboH5GgesoWoBs/giu-vicente-2999.jpg)\n\n<br>\n\nWhen you first opened your eyes to this world,\nI was the one who greeted you.\nHeard your cries of new life,\nFelt the kick of young limbs breaking through the womb.\n \nThere you were,\nSecured in a bundle, \nTiny breathes of joy and warmth,\nCurled around my finger.\n \nThe bliss was short lived,\nAs pressure and shock of parenthood,\nMade me retreat into depths of own self,\nUnder the shadow of insecurity.\n \nYet your love kept rolling in,\nPounding the shores, seeping through every grain of sand.\nFrom your first uttered word, to your last kiss at night;\nMy defenses slowly gave away, to the tide of paternal bond.\n \nA man can learn a lot,\nFrom the wisdom of the innocent,\nAnd the kindness of the loving,\nUntil he discovers, the meaning of unconditional.\n \nA heart that is open,\nTo love and be loved;\nHowever vulnerable yet fulfilling,\nRedemption of a father.\n\n![linda-xu-188917.jpg](https://steemitimages.com/DQmer4XVNieCgtyTcqYWZRjtrp7J8Yek4Z9KxmestL4z7is/linda-xu-188917.jpg)",
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      "body": "This is really helpful! Thank you! It's so tempting at gatherings to eat too much or eat the wrong things",
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      "title": "Don't Let Fourth Of July Derail Your Weight Loss",
      "body": "@@ -1986,12 +1986,27 @@\n  is \n-full\n+a continuous series\n  of \n@@ -2010,18 +2010,17 @@\n of ebbs \n-of\n+&\n  flows, \n",
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      "title": "Don't Let Fourth Of July Derail Your Weight Loss",
      "body": "![declan-rex-50338.jpg](https://steemitimages.com/DQmdtnY4bvRsYsh31ghdesB3ZyDV2Wk51YZBiVTtBdxxeiU/declan-rex-50338.jpg)\n\n# Don't Let Fourth Of July Derail Your Weight Loss #\n\n<br>\n\nAs we settle into the July 4th long weekend, it’s easy to lose sight of the fact among all the BBQs, pool parties, fireworks, there most likely will be vast quantities of food & alcohol to be consumed (if not already).\n \nUnfortunately, this can easily derail your weight loss track.  Weeks of hard work could be undone over one long weekend.  We have all been guilty of this.  Nothing new here.\n \nSo what are you going to do differently this time?\n \nI’m not going to tell you to stop going to parties this weekend and not have fun.  That’s not realistic nor necessary.  \n \nDoesn’t have to be complicated either.\n \nThe most important thing is to plan ahead.  If you know you are going to a party at night, then have either a small breakfast or lunch earlier in the day, but not both (ie. skip one meal).  No snacking, have some black coffee instead to naturally suppress your hunger.  Save most of your calorie intake for the party.\n \nSecond, prioritize foods in order of nutrition.  At the party, have foods with the highest nutrition first, such as meats and vegetables, and save the chips & ice creams for later.  If you must have appetizers, the same principle applies, go for the shrimp cocktail, skip the crackers. \n \nDon’t go hard all weekend.  Do you really need to get trashed every day this weekend?  Unless you are in your late teens or early twenties, the answer is probably not.  Go crazy for one day, two max.  Then let your body recover by having plenty of sleep and relaxation.  Drink lots of water, and eat a little less on subsequent days to take the stress off your digestive system.\n \nLastly, taper your expectations.  Your goal this weekend, as far as your weight management is concerned, is to keep the weight gain to a minimum.  Not to lose weight.  That would be unrealistic.  Life is full of ebbs of flows, this is definitely one the times you should let loose, have some fun, and not be too hard on yourself.\n \nThere you have it.  Some simple techniques to have a great time this weekend, and not fall off the wagon.  \n \nBe prepared, stick with a [plan](https://steemit.com/health/@grouchytiger/the-plan-aka-goldilocks-three-bowls).  \n \nMost of all, happy 4th of July!\n\n![vernon-raineil-cenzon-225023.jpg](https://steemitimages.com/DQmfRRpowhL1SsNQTNGtHt4brQXQ725J5i1WQTBg1ptR7LP/vernon-raineil-cenzon-225023.jpg)",
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