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      "body": "Congratulations @jetseid! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@jetseid/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@jetseid) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=jetseid)_</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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      "body": "Yeah! Indeed!  :)  tastes and feels like a chewy n gooey candy too !\nThank you so much! @jetseid\nCheers!",
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      "title": "Abundance and Opportunity",
      "body": "<center><h2>Abundance</h2></center>\n\n![Cornucopia-Basket-Abundance-Fruits-Food-Apple-3461815.jpg](https://cdn.steemitimages.com/DQmVaWFVzHhfnc4g8g372BPMZSvi6c114VptHXqpRQzs8rb/Cornucopia-Basket-Abundance-Fruits-Food-Apple-3461815.jpg)\n[Source](https://www.maxpixel.net/static/photo/2x/Cornucopia-Basket-Abundance-Fruits-Food-Apple-3461815.jpg)\n\nThousands of Candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared. - _**Gautama Buddha (563 - 483BC)**_\n\nThe test of our Progress is not whether we add more to the abundance of those who have much. It is whether we provide enough for those who have little. - _**Franklin D Roosevelt (1882 - 1945)**_\n\nI feel that the greatest reward for doing is the opportunity to do more. - _**Dr Jonas Edward Salk (1914 - 1995)**_\n\nWe are here to add what we can to life, not to get what we can from life. - _**Sir Dr William Osler (1849 - 1919)**_\n\nA smile cost nothing but gives much. It enriches those who receive, without making poorer those who give. It takes but a moment, but the memory of it sometimes lasts forever. None is so rich or mighty that he can get along without it, and none is so poor but that he can be made rich by it. \n\nAlways be grateful for what you have in life. Stop focusing on the things you do not have and start giving thanks for the things that you do. At the end of the day, life is fair if you don't compare.\n\n\n<center><h2>Opportunity</h2></center>\n\n![Selection-Directory-Opportunity-Many-Chance-Option-396265.jpg](https://cdn.steemitimages.com/DQmbNNsJR3iUDGiHpFGEqTnUscL6iNS4pcFWUedZVzHXKGF/Selection-Directory-Opportunity-Many-Chance-Option-396265.jpg)\n[Source](https://www.maxpixel.net/static/photo/2x/Selection-Directory-Opportunity-Many-Chance-Option-396265.jpg)\n\nTwenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover. - _**Mark Twain (1835 - 1910)**_\n\nOpportunities multiply as they are seized. - _**Sun Tzu (c544 - 496BC)**_\n\nThe pessimist finds difficulty in every opportunity; the optimist finds opportunity in every difficulty. - _**Lawrence Pearsall Jacks (1860 - 1955)**_\n\nYou are, at this moment, standing, right in the middle of your own acres of diamonds. - _**Earl Nightingale (1921 - 1989)**_\n\nIt is better to live a life of \"oh wells\" rather than \"what ifs\". Do not forgo any opportunities because of the fear of failure, you never know what may happen. Ultimately, you either win or you learn.\n\n<h2><center>Thank you for stopping by this post and have a great day!!</center></h2>",
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      "body": "Nice reminder of what sometimes seems obvious but always good to read posts that refresh our intuitive thoughts regarding exercise and \"diet\" (which I prefer using the word lifestyle for instead) as a diet implies periodic eating habit changes, which in my opinion do not work. \n\nIt has to become your lifestyle for it to continue to be a part of who you are and therefore becomes habitual instead of periodic, or sporadic. :-)\n\ngreat post.",
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      "body": "<center><h2>3 SIMPLE RULES to getting your dream body</h2></center>\n\nLiving in such a fast pace society, we have so many things to do in a day that we cannot afford to take time off to focus on our physique and health. Whether it being having a 9 to 5 job or spending 8 hours a day studying for an examination, it seems impossible to stay in shape or get the dream body you have always wanted. \n\n\nWhat if I told you that ALL you needed to do was follow these 3 simple tips and you will see results in no time? \n\nWell the secret is no secret, as it is 3 things that some of us may already do on a daily basis. Following the 3 rules may seem easy enough but it definitely takes a conscious effort. You cannot do 1 without the other, but I assure you that if you follow this 3 rules, you will see results in no time.\n\n![Dumbbells-Gym-Weight-Lifting-Exercise-Fitness-375472.jpg](https://cdn.steemitimages.com/DQmP2VaAmakAdPaaoiM6AUZBrq5DhhbdW4WKZAeVsaiphjj/Dumbbells-Gym-Weight-Lifting-Exercise-Fitness-375472.jpg)\n[Source](https://www.maxpixel.net/static/photo/2x/Dumbbells-Gym-Weight-Lifting-Exercise-Fitness-375472.jpg)\n<center><h2>1. Exercise (Even a little is better than none)</h2></center>\n\nYes, it is as simple as that. It is not rocket science, the amount of effort you put in working out, the more results you will see. You have to plant the field if you want to reap the harvest. However, do not worry as even a little bit of exercise goes a long way. All you really need is maybe an hour of your time about 3 times a week to set aside for exercise. Trust me as long as you are working out right (depending on your body type, there are different methods to achieve your perfect physique which I will cover in future posts), the 3 hours a week will make so much difference, especially if you are just a casual gym go-er. \n\nRemember, little is better than none. If you can’t commit 1 hour a day, start with 30 mins. It does not matter the amount of time you put in as long as you make an effort and set aside time to make a difference. \n\n![Food-Grill-Vegan-Vegetables-Barbecue-Vegetarian-2920662.jpg](https://cdn.steemitimages.com/DQmYt9AK6YYfCvfiUf8AzPjwxTy54dwsurwLRtpvHm6V5Y3/Food-Grill-Vegan-Vegetables-Barbecue-Vegetarian-2920662.jpg)\n[Source](https://www.maxpixel.net/static/photo/2x/Food-Grill-Vegan-Vegetables-Barbecue-Vegetarian-2920662.jpg)\n\n<center><h2>2. Eat (Mindfully)</h2></center>\n\nThey always say “30% of your body is made in gym, 70% of it is made in the kitchen.” What you put in your body will determine what your body will look like. I mean, you are what you eat. Therefore, it is important to understand your body type (ectomorph, mesomorph and endomorph) before you can go about starting your diet. In fact, you may not even need to diet if you are an ectomorph. Even if you are not one, it doesn’t matter as there are plenty of diets out there to choose from (keto, paleo, intermittent fasting etc.) Find one that works best for you.\n\nThe dieting method I use that works best for me is called intuitive eating (consuming food based on intuition). In fact, it is not really a diet as I pretty much eat anything I want, because I am a natural ectomorph, thus having a slightly higher metabolism rate. Ultimately, find what diet works for you and stick to it. \n\nThis is where exercise and consumption come into play, it is all about calorie input and output. If you want to lose weight, make sure your calorie output is more than your input. You can do this by either decreasing the amount of food you eat (decrease calorie input), or simply exercising more (increase calorie output).\n\n![double_bed_read_pillows_sleep_bedroom_rest-1049721.jpg](https://cdn.steemitimages.com/DQmTxihM93bSFY5XAN75pVhfCH6f91M1kCquXfWbkKajUqs/double_bed_read_pillows_sleep_bedroom_rest-1049721.jpg)\n[Source](https://c.pxhere.com/photos/43/af/double_bed_read_pillows_sleep_bedroom_rest-1049721.jpg!d)\n\n<center><h2>3. Sleep Zzzz</h2></center>\n\nI cannot stress the importance of sleep enough. Some of you may find that sleep isn’t important but it is the only time when your body gets a chance to rest, recuperate and grow. Growth hormones are released during the non-REM phase of the sleep cycle (deep sleep) and is essential for muscle recovery. Therefore, having at least 7 hours of sleep a night would ensure that you fall into a deep sleep which will aid in protein synthesis and muscle repair, getting your body ready for the next training day.\n\nI know that it is tough to find the tradeoff between sleep, work and play. You have to forgo one for the other. At the end of the day, sleep takes precedence over the other two. A little exercise is better than none, but little sleep is going to eat away at your health slowly but surely. Thus remember to get sufficient sleep every night before thinking of burning the midnight oil.\n\n\n_**Fitness and training may seem to be the least of your priorities now and many might think “why do I even need a nice body? My life is perfect right now and I do not care how people view me!” Well the saying goes, if you look good, you feel good. 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      "title": "Different methods of INTERMITTENT FASTING",
      "body": "<center><h1>Methods Of Intermittent Fasting</h1></center>\n\nIntermittent Fasting has been gaining popularity over the past few years due to its various benefits and ease in which it can be executed. In this post, I will be sharing 5 different IF methods in the hopes that each individual can find a method that fits their lifestyle choices. Instead of trying to bend your lifestyle to meet your dietary goals, you should find a dietary plan that fits your lifestyle.\n\n<center><h3>1. The 16:8 method</h3></center>\n\n![7621683236_d14e97dde4_b.jpg](https://cdn.steemitimages.com/DQmbNi2MJ9xmJ6HnfxG9z4riixRwjwB5VffhPTKnKkZgMd2/7621683236_d14e97dde4_b.jpg)\n[Source](https://goo.gl/images/HC1Kyk)\n\n_**The way it works:**_ This method basically requires you to fast for 14-16 hours, restricting your eating window to a narrow 8-10 hours everyday. This has to be the most popular method by far as fasting this way can be as easy as skipping breakfast and not eating anything after dinner. This method gives you the flexibility to consume anything you want during the eating window.\n\nPopularized by Martin Berkhan. (Leangains Protocol)\n\n\n<center><h3>2. The 5:2 or Eat Stop Eat method</h3></center>\n\n![healthy_food_food_power_dietetic_jar_of_pasta_bottle_of_milk_fish_salmon-806254.jpg](https://cdn.steemitimages.com/DQmYvjFu8qyWw3Lptm9rn3kF45DztmjiRo9Go8GbcttDycX/healthy_food_food_power_dietetic_jar_of_pasta_bottle_of_milk_fish_salmon-806254.jpg)\n[Source](https://get.pxhere.com/photo/table-fruit-orange-dish-meal-food-produce-macro-pumpkin-fish-meat-still-life-chicken-broccoli-squash-tomato-poultry-radish-power-background-vegetables-tomatoes-wallpaper-cereals-salmon-roasting-zucchini-healthy-food-asparagus-peas-melon-carrots-dried-fruit-turnips-green-beans-red-meat-dietetic-whole-wheat-bread-christmas-dinner-seafood-boil-thanksgiving-dinner-jar-of-pasta-bottle-of-milk-roast-turkey-806254.jpg)\n\n_**The way it works:**_ The 5:2 method and the Eat Stop Eat method are really similar to a certain extend. For the 5:2 method, you essentially eat normally for 5 days a week, leaving 2 days where you restrict your calorie intake to about 500 plus calories. Similarly the Eat Stop Eat method allows you to eat for 5 days a week, but fast for the remaining 2 days. It doesn't matter when you fast as long as there are 2 days in the week where you take a break from eating. \n\nEating like this will reduce your overall calorie intake every week without limiting your food options.\n\nPopularized by Brad Pilon and Michael Mosley respectively.\n\n\n<center><h3>3. The Warrior Diet</h3></center>\n\n<center>![440654895_3523d9e353.jpg](https://cdn.steemitimages.com/DQmNxAbTfLFWduNeNNgALtrX8jwtXgsnY1m2oLG1boPWwFg/440654895_3523d9e353.jpg)\n[Source](https://goo.gl/images/xymmnF)</center>\n\n_**The way it works:**_ Like the name suggests, warriors can go for days only having one meal at night. This means that they fast for about 20 hours and only eat one meal at night. You can achieve this by eating some fruits and vegetables with little to no calories during the day, followed by a huge meal at night.\n\nEssentially, fast during the day and only feast at night during a small 4 hour window. The 4 hour \"overeating\" window occurs at nigh to maximize the Parasympathetic Nervous System’s ability to help the body recuperate, relax, repair, grow and produces hormones that burn fat during the day. This diet is similar to the paleo diet in the aspect that eating whole foods is preferred to processed foods. \n\nPopularized by Ori Hofmekler.\n\n<center><h3>4. The Alternate-Day Fasting or Alternate Day Diet</h3></center>\n\n![glass-sun-sunset-36088.jpg](https://cdn.steemitimages.com/DQmQV6NJ9zsukkArBeVsusJBDK5mDbZRnin6XQqgfGYUJrU/glass-sun-sunset-36088.jpg)\n[Source](https://goo.gl/images/ZqNQXf)\n\n_**The way it works:**_ It basically just means fasting every alternate day. On fasting days, you are allowed to eat a little but try not to exceed 500 calories (estimation based on your own body weight). It may be difficult as there will be many days where you will go bed hungry, but if it is no trouble for you, go for it. \n\nOne way to make fasting this way easier is to have a meal replacement shake. Not only will you better be able to control what enters your body, it is quick and convenient as well. However, whole foods are still more essential in the long run.\n\n\n<center><h3>5. Spontaneous Eating</h3></center>\n\n![Don't_bite_newbies.jpg](https://cdn.steemitimages.com/DQmWCumhR9HTb6Rg9HZ8ZYTe846xhURrnEBTXoL6z2Kr79T/Don't_bite_newbies.jpg)\n[Source](https://upload.wikimedia.org/wikipedia/commons/1/1f/Don%27t_bite_newbies.jpg)\n\n_**The way it works:**_ For all those busy bees out there, simply skipping meals from time to time can be a form of intermittent fasting. You don't exactly have to follow a well structured intermittent fasting plan to reap its benefits. Just skip a meal or 2 when you aren't exactly hungry. Do not worry about your body going into a catabolic state because of the lack of food, just remember to eat healthy. \n\n\n_**One final thing to take note when fasting: Always prioritise eating carbs over fats on days when you exercise as compared to rest days, where fats should be prioritised instead of carbs. Protein consumption should remain relatively high though it does vary with age, gender and goals. Lastly if you're having trouble fasting, drink more water and chew some calorie free gum as it helps take your mind of the hunger**_\n\n\n<center><h2>Thank you for stopping by this post and have a great day!</h2></center>",
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