If you want to be a healthy weight, you have to exercise. — Connie Crawley A healthy weight for you is whatever you weigh when you eat a healthy, balanced diet and exercise regularly. — Connie Crawley For starters, don’t rush into any kind of diet.”Go back to your normal, healthy eating habits,” Crawley said. “Eat three moderate meals a day and allow time to rebalance your diet.”After a week or more, you’ll get a more reliable count of the pounds you’ve gained. “Then you can decide what little things to do to get the weight back off,” she said.Don’t Skip MealsDon’t skip meals or cut out broad groups such as breads or fats. Make little changes, such as cutting out the chips or the extra margarine. “You always need a balanced, healthy diet of foods in all groups,” she said.Trimming dietary fats can be important. But don’t try to eliminate them. “A totally fat-free diet wouldn’t be good for you,” Crawley said. “Fats make fat-soluble vitamins available to you. And they make your diet more satisfying.”Americans do tend to eat too many fats, she said. Generally, fats should be no more than 30 percent of the calories you eat. “But that percentage varies from person to person,” she said.’Ideal Weight’ OvervaluedCrawley isn’t a stickler for the “ideal weights” on height-weight charts.”That’s probably not the best way to determine your ideal weight,” she said. “A healthy weight for you is whatever you weigh when you eat a healthy, balanced diet and exercise regularly.”The “ideal weights” from charts sometimes lead people to set unrealistic weight-loss goals. The healthiest choice, Crawley said, is to monitor what you eat, not what you weigh.Keep a Food Diary”Food diaries are a great way to keep your weight down,” she said. Keep a small notebook with you. Before eating any food or drink, measure or estimate how much you will eat and write it down.”An easy way to estimate,” she said, “is that a half-cup or 4 ounces of anything is about the size of the average man’s wallet or the palm of an average woman’s hand.”By writing down what you plan to eat or drink beforehand, you’re more conscious of how much you’re taking in. And you may consume fewer calories. “Many overweight people are unconscious eaters,” Crawley said.Don’t Set Goals Too HighOn average, dieters are most successful in losing only 10 percent to 15 percent of their preloss weight. Once they’ve lost that, most are satisfied. “They feel better, and they realize how hard that weight loss was,” she said.If you have to focus on a weight-loss goal, make it no more than 15 percent of your preloss weight. If you want to lose more than that, make 15 percent your goal anyway. Once you lose that, you can reevaluate.”Setting too high a weight-loss goal leads to discouragement,” Crawley said. “No diet will be successful if you don’t feel good about yourself.”Exercise Is CriticalExercise is a critical part of weight loss, too. “Include weight training, aerobics and stretching in your regular activities,” she said. So you lost control of your Thanksgiving, Christmas and New Year’s eating. Don’t lose your head now over the “scale shock” from your holiday overindulging.”Use restraint in your postholiday diet,” said Connie Crawley, an Extension Service nutrition and health specialist with the University of Georgia College of Family and Consumer Sciences. “To lose weight, you need to exercise five to seven days a week for at least 30 minutes a day,” she said. “But don’t expect to be able to exercise that much at first if you’ve been inactive in the past.”Do less than you think you can at first. Gradually add to the time and intensity of your exercise.The body’s natural appetite controls don’t work, Crawley said, if you’re inactive. “Your body doesn’t know when to stop eating,” she said. “If you want to be a healthy weight, you have to exercise.”
Members of Parliament from the Czech Republic, the Marshal of the Senate of the Republic of Poland Stanislaw Karczewski, and the Pomeranian Governor Dariusz Drelich visited the Port of Gdansk last week. The meeting between the representatives of the Port of Gdansk Authority and the delegates from the Czech Republic was held at the Port Master’s Office at Port Polnocny.During the meeting, the transport potential and the handling capacity of Gdansk’s port were presented in the context of trade between Poland and the Czech Republic.“The Czech Republic has huge export potential. Thanks to the purchasing power, we can increase our handling capacity,” said Slawomir Michalewski, the Vice-President of Financial Affairs at the Port of Gdansk.“The flow of cargo exported from the Czech Republic by sea to non-EU countries constituted about 27% of the entire export in the previous years. For comparison, in Poland export was at the level of 38%. Shorter transit times between Gdansk and the Czech Republic and competitive prices compared to the ports of Western Europe make us the right business partner.”According to an official announcement, ongoing investments carried out at the port were also listed, including quay expansion, dredging of the fairway at the inner port, and the modernization and expansion of the road and railway network.
ORLANDO — Ian Books threw for 247 yards and one touchdown to lead 14th-ranked Notre Dame to a 33-9 victory over Iowa State in the Camping World Bowl. Tony Jones Jr. scored on an 84-yard run and finished with 135 yards rushing. Game MVP Chase Claypool had seven receptions for 146 yards and one TD. Brock Purdy threw for 222 yards without an interception for Iowa State. The sophomore quarterback was unable to get the Cyclones in the end zone, though, after throwing for 27 touchdowns during the regular season. EAST PEORIA, ILLINOIS — The NIACC women will play for 5th place later today at the Illinois Central Holiday Classic after dropping their opening game of the tournament on Saturday but bouncing back in the consolation bracket on Sunday. On Saturday, 13th-ranked Bryant & Stratton College of Wisconsin shut down the Lady Trojans in the fourth quarter, outscoring them 19-5 on their way to a 65-59 win. Sierra Morrow had 20 points, nine blocks and eight rebounds to lead NIACC. On Sunday, the Lady Trojans outscored Sauk Valley Community College of Dixon Illinois 54-11 in the middle two quarters en route to a 94-33 win. Freshmen Shinaana Secody and sophomore Autam Mendez both scored 17 points to lead the way for NIACC. The Lady Trojans will face Sinclair Community College of Dayton Ohio at noon today in the fifth place contest. MASON CITY — The North Iowa Bulls had planned to play their first game at the new downtown Mason City multi-purpose arena on Saturday night, but those plans were foiled by the winter weather in Minnesota that prevented their opponent Alexandria from traveling on Saturday. The game against Alexandria will be scheduled for a date to be determined. Those who had purchased tickets for Saturday night’s game may use them for this Friday’s home game against Breezy Point. If you had tickets and are not able to attend Friday night’s game, tickets can be exchanged for tickets to any remaining regular-season home game this season, or can be refunded starting today. The Bulls this weekend will also host Rochester on Saturday night. Both nights’ opening faceoff is scheduled for 7:30. MINNEAPOLIS (AP) — Eddy Piñeiro’s fourth field goal of the game for Chicago came from 22 yards with 10 seconds left, giving the Bears a 21-19 victory over Minnesota. The Vikings rested their regulars for the playoffs. Piñeiro finished the season with 11 straight made field goals, and the Bears went 8-8 to dodge what would have been a fifth losing record in six years. David Montgomery had 23 carries for 113 yards and a touchdown to cap a strong rookie season for the Bears. Mike Boone rushed 17 times for 148 yards and a score for the Vikings. The Vikings will travel to New Orleans for the opening round of the NFC playoffs this coming Sunday. LINCOLN, Neb. — University of Iowa sophomore center Monika Czinano posted a double-double with 17 rebounds and 16 points in a Big Ten women’s basketball opener Saturday, but the Hawkeyes fell to Nebraska, 78-69, at Pinnacle Bank Arena in Lincoln, as you heard on AM-1300 KGLO. The Hawkeyes (9-3 overall, 0-1 Big Ten) lost for just the second time since Nov. 20. Czinano, the nation’s field goal percentage leader, was 6 of 8 from the field. Iowa senior Kathleen Doyle scored a game-high 19 points and made 10 of 14 free throws. Mason City native Makenzie Meyer scored five points and had two steals in 38 minutes of play. Iowa hosts Illinois on Tuesday afternoon at 2 o’clock, a game you can hear on KGLO starting with the pre-game at 1:45. IOWA CITY — Luka Garza had 23 points as 25th ranked Iowa rolled to a 93-51 win over Kennesaw State on Sunday at Carver-Hawkeye Arena, as you heard on AM-1300 KGLO. Backup center Ryan Kriener had a career high 20 points on nine of nine shooting.Kriener and Garza combined to make 18 of 20 shots in the post.The win was Iowa’s fourth straight as the Hawkeyes improve to 10-3.Iowa coach Fran McCaffery on the play of Kriener.Iowa returns to Big Ten play on Saturday afternoon when they face Penn State at The Palestra in Philadelphia. ST. PAUL, Minn. (AP) — Ryan Pulock and Matt Martin scored less than 2 minutes apart early in the third period and the struggling New York Islanders rallied to beat the Minnesota Wild 3-1. Semyon Varlamov had 25 saves for New York, which won for the second time in six games. Ryan Donato scored for the Wild, which lost in regulation at home for just the third time in 15 games. Minnesota, which has played a league-high 24 road games, began a stretch of 18 of 23 contests at Xcel Energy Center.