7 Holiday Diet Hacks to Help Prevent Unwanted Pounds

The holidays are packed with traditions: Milk and cookies for Santa. The exchange of gifts with loved ones. Eggnog and cheeseballs. Knock-down, drag-out arguments about whether “Die Hard” is the best Christmas movie, or even a Christmas movie at all.

Another holiday tradition, though, is more alarming than charming: gaining unwanted pounds, courtesy of over-indulging, under-training, or both. There’s a reason many people decide to embark on a fitness plan such Jim Stoppani’s 6-Week Shortcut to Shred in January: to undo the damage wrought during December.

The truth is, the holidays can be enjoyed without undoing a year’s worth of physique progress. By implementing a few helpful strategies before the holidays hit, you can ensure that you come out ready to rock a new set of goals in the coming year.

Hack 1: Go in with a Splurge Plan

“Have a plan for how much you are willing to splurge,” advises IFBB pro Amy Updike. “If you want to keep sweets out of the picture, then plan on it and stick to it!”

It’s important that you do treat yourself to something, otherwise you’ll trudge through the holidays like a convict serving a sentence. So, choose one or two things to treat yourself to in advance, and then refrain from eating everything else.

“Don’t change your plan just because of the enticing spread in front of you at a gathering,” adds Updike.

Hack 2: Factor in Some Leeway

“If you know you’ll have 1-2 days of eating extra carbs, fats, and sugars, take that week and change your approach to hitting your macros for the week rather than the day,” suggests IFBB pro Jessie Hilgenberg.

One 24-hour period isn’t going to make or break your physique; your body weight will be dictated by what you eat over a number of consecutive 24-hour periods.

“If you calculate your macros and know you’re supposed to have 180 grams of carbs per day, that totals 1,260 grams per week,” she says. “If you know that you’ll have 350 grams in that one day—the holiday feast, for instance—900-925 grams of carbs have to be spread among six remaining days.”

Sounds more doable, right? That’s a decrease of only 30 or so grams per day in order to eat without guilt on that one day.

Hack 3: Serve Up a Daily Green Juice or Smoothie

One area most people struggle with during the holidays is taking in enough greens. Fitness and lifestyle coach Lais DeLeon offers an easy fix for that problem: Drink green juice daily throughout the holidays.

“These drinks are important to ensure that you can hit your veggie servings easily and feel your best during each day of the holidays,” she explains.

By starting off your day with a green smoothie, you’re keeping health in mind, which is a surefire way to guarantee that you at least have a good dose of energy going into your day. Not sure what greens product to use? Bodybuilding.com offers any number of greens supplements.

Hack 4: Track the Little Things

One of the biggest reasons people fall off track during the holidays is because they simply take a little bit of this and a little bit of that—a little bit of everything, basically. Since it’s so spread out, they don’t see how much it’s adding up.

If each “little bit” you eat is approximately 100 calories, and you do this 10 times during the day, you’ve just accumulated 1,000 calories total. That puts you on the fast track to weight gain.

Hack 5: Set Aside Time for Food Prep

The holidays are always busy. But that doesn’t mean you can stop prepping healthy meals. You should still be pre-cooking as many meals as possible and loading them into containers so you aren’t left without good options.

Meal prep containers

“If you have healthy options readily available, you’re less likely to hit the drive-thru or grab unhealthy options for the sake of convenience,” notes DeLeon.

Hack 6: Master Correct Portion Sizes

“Do some research on what measurements look like,” instructs Hilgenberg. “Spend the next couple of days or weeks practicing what 1 serving of mashed potatoes is, or 5 ounces of prime rib. That way, when the day arrives, you know approximately how much you should be eating.”

It’s great to eat healthfully, but healthy food can still be overeaten. Pro tip: Calories are calories, and any excess can potentially be converted into body fat.

Hack 7: Use a Next-Meal Rule

One tip DeLeon uses to keep herself on track is what she calls her Next-Meal Rule. She doesn’t follow any sort of strict diet, and she enjoys her favorite foods and desserts when she wants them.

“My only rule is that the next meal is healthy, nutritious, and has sensible portion sizes and is based around a generous serving of protein and vegetables,” she says.

In other words, one indulgence in a vacuum isn’t what sets you back—it’s what you do next that makes all the difference in the world.

So, don’t let this holiday season sabotage your health and fitness. Implement these seven tips, and January 1 will feel like any other day of the year, rather than a time for penance.

Want more info about fitness nutrition? Check out Bodybuilding.com’s Foundations of Fitness Nutrition course to learn the essentials of eating right for any goal.

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Marshall Islands cocaine: Ghost boat carrying 1,400 pounds of drugs washes up on remote Pacific island

The 18-foot (5.4-meter) fiberglass vessel was discovered on a beach at Ailuk Atoll in the Marshall Islands, a chain of coral atolls and volcanic islands between the Philippines and Hawaii.

The cocaine came sealed and wrapped in blocks, according to the Marshall Islands police, who then collected and destroyed most of the packages by burning them in an incinerator. Photos of the blocks show stained, yellowing plastic, stamped with a red logo that bears the letters “KW.”
One resident on Ailuk, which is home to around 400 people, discovered the boat last week, according to CNN affiliate Radio New Zealand. The vessel was too heavy for residents to lift onto the beach — so they investigated the inside, where a large compartment under the deck revealed the bricks of cocaine.

The residents notified the authorities, and police brought the drugs back to the capital of Majuro, on another island. This week, police brought the cocaine to the incinerator; only 4.4 pounds (2 kg) were saved for the US Drug Enforcement Agency to conduct laboratory analysis, authorities said.

In total, the haul is worth an estimated $80 million, according to RNZ — and is the largest amount of cocaine to ever wash onto the Marshall Islands.

Authorities said they believed the boat had drifted over from South or Central America, and could have been at sea for one or two years.

Marshall Islands Police Captain Eric Jorban (left) empties packages of cocaine into an incinerator in the capital Majuro, on December 15.

This may be one of the biggest drug hauls, but it’s certainly not the first; islands in the Pacific are on a major international drug trafficking route, and numerous drug packages have previously been seized or discovered in the Marshall Islands.

A resident found nearly 40 pounds (18 kg) of cocaine in 2016, and was arrested for not immediately handing it to police; a fisherman reeled in 105 pounds (48 kg) of suspected cocaine in 2018; just this year, police suspect a supply of cocaine may have washed up on Maloelap Atoll and contributed to an explosion in drug use and drug-related health complications.
Many of the packages that wash up are professionally wrapped; sometimes residents take the drugs instead of reporting them, fueling widespread drug availability and use. The problem has escalated so much this year that the Marshall Islands parliament established a drug task force in May as part of a larger crackdown effort.

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Harry Potter and the Philosopher’s Stone hardback first edition sells for 68,000 pounds in UK

A hardback first edition of Harry Potter and the Philosopher’s Stone has sold at auction for 68,000 pounds ($119,380) in England.

The issue was one of 500 copies published in the first run by Bloomsbury back in 1997, before JK Rowling’s saga of wizards and magic became a global literary phenomenon.

Hansons Auctioneers and Valuers confirmed a first edition of the opening book of the Harry Potter saga had sold for 68,000 pounds.

Another Potter first edition sold for 50,000 pounds ($87,780), representing an extraordinary slice of luck for sellers Karen and Charlotte Rumsey.

Charlotte Rumsey had been helping her mother Karen clear out old items in her home for a garage sale when they came across the book that a family friend had given to Charlotte and her brothers in 1999.

“Soon after, I just happened to see the Antiques Roadshow on TV. Someone had taken along some rare Harry Potter books and the experts said they could be worth 13,000 pounds.

“I thought maybe we might have a first edition and rang Mum to ask her to double-check our book. She took it out of the box and I began reading out the issue points that identify it as first edition.


“As she turned the pages to check each one, everything seemed to be exactly the same.”

They contacted Hansons, which is “renowned for uncovering Philosopher’s Stone hardback first editions”, according to its website.

An expert confirmed the book was a genuine first edition.

“We were a bit half-hearted about selling at first but I’m getting married, Mum’s downsizing and there’s no time like the present, particularly after the year everyone has had,” Charlotte Rumsey said.

“We’ve decided this has happened for a reason and we’re grabbing the opportunity with both hands.”

The head of Hansons’ library department, Jim Spencer, said it was one of seven hardback issue first editions of Harry Potter and the Philosopher’s Stone the auction house had uncovered in 18 months.

“I’m delighted for the family. Charlotte said she was hopping about and the hairs stood up on her arms when she received my call confirming it was a first issue.”

In October, another first edition sold for 60,000 pounds ($105,335).

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Major Hurricane Eta pounds Nicaragua

Managua: Hurricane Eta, one of the most powerful storms to hit Central America in years, struck Nicaragua on Tuesday in an impoverished region of its Caribbean coast, battering homes and essential infrastructure and threatening to unleash deadly flooding.

Eta ploughed ashore near the port of Puerto Cabezas, pulling roofs off houses, knocking down trees and power lines, and causing flooding in the region, said Guillermo Gonzalez, the head of Nicaragua’s disaster management agency SINAPRED.

A satellite image shows Hurricane Etna in the Gulf of Mexico on Monday.Credit:NOAA via AP

The storm had been pummelling the coast with high winds and rain since around midnight, Gonzalez said.

“We’re really afraid, there are fallen poles, there’s flooding, roofs torn off, some of the zinc on my house fell off,” said Carmen Enriquez, a resident of Puerto Cabezas.

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Optimal detection and treatment of cardiac risk could save millions of lives and billions of pounds

Credit: CC0 Public Domain

Nearly 3.5 million cases of heart disease and stroke could be prevented, and £68 billion saved in health and social care costs over a period of 25 years, if every adult in England at high risk of cardiovascular disease were diagnosed and treated, suggests an economic analysis, published in the online journal BMJ Open.

Picking up all undiagnosed cases of diabetes would accrue the largest overall health and , calculate the researchers.

There are more than 1.8 million people in England on the coronary heart disease register and more than one million on the stroke or mini-stroke (TIA) register. Cardiovascular disease is estimated to have cost the UK economy around £23.3bn (€26 bn), overall, in 2015.

As part of its strategy to improve cardiovascular disease prevention, NHS England has highlighted six high risk conditions that are currently under-diagnosed and insufficiently well managed despite a range of available treatments and lifestyle modifications. The six high risk conditions are: high blood pressure, high cholesterol, atrial fibrillation (irregular heart beat), diabetes (types 1 and 2), high blood glucose, and chronic kidney disease.

Increasing diagnosis and treatment of these six conditions could improve and potentially save substantial sums, but to date, the potential benefits haven’t been quantified, say the researchers.

To rectify this, the researchers estimated the total cost savings and health improvements that might be achieved if all adults with one or more of these high risk conditions in England were diagnosed and treated to current standards of care, or in accordance with National Institute for Health and Care Excellence (NICE) guidelines.

Their analysis also explored which high risk groups would benefit the most from optimal detection in terms of cost savings and .

They used a disease prevention model (School for Public Health Research (SPHR) CVD Prevention Model), focused on English NHS and social services, and the demographic and clinical features of participants in the nationally representative 2014 Health Survey for England to inform their estimates.

They calculated incremental and cumulative costs, savings, and quality-adjusted life years (QALYs)—a measure of years lived in good health, as well as the net monetary benefit to the NHS and social services in the UK, over 5, 10, and 25 years.

The interventions included in their modelling were taken from NICE guidance for each of the high risk conditions. These included: diagnostics (NHS Health Check, annual review for people with a pre-existing high risk condition); drugs (for lowering cholesterol and , blood thinners and treating diabetes); lifestyle modifications (weight management, smoking cessation, diabetes education, and nutritional advice for ); as well as supplementary assistance (blood pressure self-monitoring, medicines use review).

The results showed that if every adult with one or more high risk conditions were diagnosed and then managed appropriately at current levels, £68bn could be saved, 4.9 million QALYs gained, and 3.4 million cases of cardiovascular disease prevented over a period of 25 years.

And if all these people were managed according to NICE guidelines, £61bn would be saved, 8.1 million QALYs would be gained, and 5.2 million cases of cardiovascular disease prevented. The greatest benefits would come from picking up undiagnosed high cholesterol in the short term and undiagnosed diabetes in the long term.

The researchers acknowledge that their results depended on accurate modelling of current care in England, which, in turn, drew on a range of data sources that were sometimes based on relatively small numbers. And the figures might be an underestimate, because the model didn’t include some vascular conditions such as peripheral vascular disease, they point out.

Nevertheless, they conclude: “Substantial cost savings and health benefits would accrue if all individuals with conditions that increase [] risk could be diagnosed, with detection of undiagnosed diabetes producing greatest benefits.”

Sticking to NICE guidance would further increase the health benefits, they suggest, adding that the “projected cost-savings could be invested in developing acceptable and cost-effective solutions for improving detection and management.”

Death risk highest for people with newly diagnosed type 2 diabetes who get heart failure

More information:
What are the cost-savings and health benefits of improving detection and management for six high cardiovascular risk conditions in England? An economic evaluation, BMJ Open (2020). DOI: 10.1136/bmjopen-2020-037486

Optimal detection and treatment of cardiac risk could save millions of lives and billions of pounds (2020, September 10)
retrieved 10 September 2020
from https://medicalxpress.com/news/2020-09-optimal-treatment-cardiac-millions-billions.html

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England cricket’s Jofra Archer risked ‘tens of millions of pounds’ in 200km detour to visit dog

English cricket speedster Jofra Archer has been hammered after being stood down from the nation’s side to play the West Indies in the second Test of the series.

The 25-year-old Archer terrorised Australia during last year’s Ashes series to become one of England’s top players but was stood down after a biosecurity breach in the strict COVID bubble that’s in place for the series.

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England have been in their bio-secure camp for four weeks and travelled from the first test bubble at the Ageas Bowl in Southampton to Old Trafford in the northern city of Manchester, a 368km trip.

Players are expected to follow strict guidelines regarding social distancing, hygiene and not having contact with anyone from outside the bubble.

The players must also stay in certain hotels near the Test venues and travel between the ground and their hotels in their own cars.

But it was discovered that Archer had taken a 130-mile (208km) detour to his apartment in Brighton.

The Sun reported that people close to Archer had denied that he was visiting his girlfriend, which was in some early reports, and had instead gone to see his dog, which he shares with his best friend and fellow cricketer Chris Jordan.

ESPN‘s Alexis Nunes, who is a close personal friend of Archer, said he “stopped off at his flat for approximately an hour, and avoided any close personal contact while he was there”.

”Home is his safe place,” she added, ”which is why he didn’t think it was that much of a risk.”

The trip has seen Archer forced to self-isolate for the five days of the Test and requiring two negative COVID tests to be able to return to the squad.

“I am extremely sorry for what I have done,” he said in a statement yesterday. “I have put, not only myself, but the whole team and management in danger.

“I fully accept the consequences of my actions, and I want to sincerely apologise to everyone in the bio-secure bubble.

“It deeply pains me to be missing the Test match, especially with the series poised. I feel like I have let both teams down, and again I am sorry.”

But Archer’s actions sent some concern around English cricket with the quick bowler getting slammed by former greats and officials.

English director of cricket and former Test spinner Ashley Giles said Archer’s actions narrowly avoided “disaster” and that his actions could have cost the game “tens of millions of pounds”.

This was broken down by former English skipper Michael Atherton, who wrote in The Times that he had “no sympathy” for Archer as each Test is worth $A36 million (£20m) or $A215m (£120m) for the summer. And as the first canary in the mine, it could cost world cricket $A360m if the season was unable to go ahead.

“There have to be consequences to every action and there will be a (disciplinary) process we go through,” Giles said. “This could have been a disaster. The ripple effect of this small act could have cost us tens of millions of pounds. The potential knock-on effect, I don’t think he could have understood. We made it clear what we expected but maybe he did not quite understand.”

Former West Indies bowler Michael Holding said he had no sympathy for the 25-year-old.

“Sacrifice? Nelson Mandela being locked up for 27 years for doing nothing. That‘s sacrifice,” he said.

“I want to ask a few questions of the ECB and these protocols: why aren‘t the England team travelling on a bus? If they have passed their COVID tests, everyone is together, moving from one venue to another, why are they allowed to be going in cars?”

Former England captain Michael Vaughan said Archer might miss out on playing in the next test as well.

“I don‘t think he will play next week, there needs to be some kickback and Jofra can’t think he can just walk back into the team. It could be a few Tests,” he said.

Similarly, West Indian legend Sir Curtly Ambrose said it would be tough for Archer to slot back into the team with five days away from the nets to keep fresh.

“It is always going to be tough because as a bowler you do need to spend some time in the nets to get yourself into some kind of shape for the Test match to come,” Ambrose said.

“With Archer not able to do anything for the next five days or so and then only a couple of days between the second and third Tests, it will be a challenge for him.

“For him to break the protocol was a bad move, not a very smart move. We all make mistakes and I‘m sure it won’t happen to him again.”

He didn’t miss much however with England opener Dominic Sibley taking the slow and steady approach as he remained 86 not out after 82 overs as England made its way to 3/207 at the end of the first day’s play.

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Kylie Jenner moans about her ‘quarantine pounds’ as she shows off ridiculously toned body

Kylie Jenner has baffled fans by moaning about the “quarantine pounds” she has to lose while showing off her ridiculously toned body in a bikini.

The reality TV star, 22, took to Instagram to complain about all the weight she has put on during lockdown.

She shared a video of herself modelling a bikini in front of a mirror and wrote: “Ok cutting off these quarantine pounds starting tomorrow.”

However, the post left fans baffled as Kylie looked to slimand toned in the video.

Kylie Jenner shared a video in which she moaned about her quarantine pounds

One shared her comments on Twitter, adding wide-eyed emojis in shock.

Kylie has previously admitted she’s been treating herself during lockdown by feasting on sugary and carb-heavy foods.

She’s shared pictures of naughty breakfasts including waffles drenched with syrup and dusted with sugar.

She has vowed to go on a diet

Fans were baffled as Kylie appears to look slim and toned

The make-up mogul has also been indulging in cake, pizza and ice cream over the last few months.

However, despite her indulgences, Kylie looks like she’s managed to stay trim.

Her lockdown treats are in stark contrast to her sister Kourtney, who seems to have maintained her strict diet over the last few months.

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Kourtney been sharing regular updates on her food intake, telling fans she’s been snacking on vegan cheese and sourdough bread with butter and honey.

While she also showed her kids tucking into watermelon and mango sprinkled with special chilli powder, and celery with almond butter.

Kylie  has been staying at home at her multi-million dollar mansion in California with her daughter Stormi, on/off boyfriend Travis Scott and best friend Stassie Karanikolaou.

Despite lockdown in California, she has managed to enjoy several nights out during lockdown, and was recently pictured hitting the town with her pal Fai Khadra.

The pair enjoyed a meal at Nobu in Malibu before heading to LA hotspot Bootsy Bellows, which is said to have opened just for Kylie’s group.

She was also pictured attending Stassie’s birthday party at her home recently along with a group of friends.

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