Anthony Varriano

Anthony Varriano

Thursday, 18 January 2018 19:18

How to weigh yourself properly

Using a baseball analogy, counting your pounds of body weight is like counting runs batted in (RBI). The old-school baseball statistic is dependent on a multitude of factors, like whether your teammates get on base in front of you. It's outdated, just like body weight. So if body weight is RBI, body fat percentage is wins above replacement (WAR), which is how many wins a player contributes to his team above the replacement-level player at his position.  

RBI isn’t indicative of a player’s performance like WAR, and your weight isn’t truly indicative of your health. But your body fat percentage is. If you’re a man, a body fat percentage between six and 13 percent is on par with athletes. For women, that range is 14 to 20 percent. A fit body fat percentage for men would be between 14 and 17 percent, and for women, between 21 and 24 percent. Average body fat percentages for men range from 18 to 24 percent and 25 to 31 percent for women.

Your body weight can fluctuate between one and five pounds everyday. I have personally seen my weight fluctuate by eight pounds in one day over the holidays. And now I have a new scale that estimates my body fat percentage, body mass index, water weight and even the percentages of my weight that is muscle and bone. (The company that produces it also donates a part of profits to end child trafficking and provide support services for victims.)

Using a scale isn’t as simple as stepping onto it, and determining our health isn’t as easy as reading the number on the scale. Knowing when to weigh yourself is the first step to ensuring the data you’re collecting is accurate.

When to Weigh Yourself

First of all, you don’t need to weigh yourself everyday. Since your weight fluctuates so much in a single day, collecting that data daily can actually be detrimental to your health. If you weigh yourself daily and find you’re not losing weight, it could affect you psychologically. You could lose interest in managing your diet before it even goes to work on your body. Dr. Daliah Wachs explains:

“Your body likes everything really rhythmic and predictable, and when it gets out of rhythm your metabolism slows as a protective defense...It will relearn what your new norm is, but that could take weeks.”

Wachs suggests you weigh yourself weekly, and my research supports that suggestion. But there is research out there supporting daily weigh-ins. If you struggle to remain dedicated to your weight loss goals, weigh yourself everyday to hold yourself accountable. It resulted in more weight loss amongst women in the study cited above.  

I weigh myself daily out of curiosity, but I only log my weight in the MyPlate app by Livestrong every five days. But how often you weigh yourself isn’t the only factor to consider when collecting your weight data. When you weigh yourself during the day will also skew your data.

My research indicates you should weigh yourself upon waking and after using the bathroom for the first time. You don’t necessarily have to poop, but if you do, your weight data will be a pound on the light side on average. After my movement this morning, I weighed 161.6 pounds, but I’m probably closer to 162.6 pounds.

Don’t Get Down If Your Weight Doesn’t Go Down

As stated earlier, weighing yourself daily can get you down, especially when you’re starting a new diet that doesn’t seem to be working. But you need not worry if your weight doesn’t go down for a few weeks.

“Most diets include a lot of water, which also keeps your appetite down,” Wachs said, adding later that “you will notice an increase in water weight the couple-week mark you’ll start to notice it go down.”

Water makes up between 57 and 60 percent of your body weight on average, and if you make a point of drinking more water as a part of your diet, your weight will increase due to water retained. You can find out exactly how much of your weight is water by using a scale that measures body fat by sending a harmless electric current through your body. So don’t get down if your weight goes unchanged or even increases in the first few weeks of your new diet. And if you’re using a scale that measures body fat, don’t try to lower your weight by drinking less water. That’s just dangerous.

So how to weigh yourself properly starts with weighing yourself at the proper time of day and at the right interval for you, but ends with you not reading your weight at all and reading your body fat percentage instead.


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For the first time in a long time, the Minnesota Vikings gave fans joy instead of pain in January. Immediately dubbed the “Minneapolis Miracle” by KFAN play-by-play broadcaster Paul Allen,  Stefon Diggs soared for Case Keenum’s Hail Mary pass on a play called “Seven Heaven” and ran it in for a 61-yard touchdown with no time left on the clock to beat New Orleans and advance to the NFC Championship Game. But the Vikings weren’t the only team in Minnesota playing big games in January. Both the Wild and Timberwolves were in action on Sunday, and both are in contention.

The Futile History of Minnesota Professional Sports

Minnesotans aren’t used to their professional sports teams being competitive. Hell, they aren’t used to their professional sports teams staying in Minnesota. Minnesota has never had a football, hockey and basketball team (and baseball team, technically) in contention this far into their respective seasons as it has in 2018. With the Wild on a five-day bye and the Wolves just a half game behind San Antonio for third place in the Western Conference, Minnesota will be making history every day the Vikings survive. For the first time ever, Minnesota has championship caliber teams contending in all four major, American sports.

Minnesota had two sports teams in contention in January of 2005, and if it weren’t for the NHL strike that cost us all the 2004-05 season, Minnesota would have likely had three contenders at once. The Vikings advanced out of the Wild Card round by winning in Green Bay, but lost in Philadelphia in the Divisional Round on Jan. 16. The Timberwolves entered that day 18-17 and second in the Northwest Division. The Wild were 30-29-20-3 the previous season and then 38-36-8 in 2005-06.

On the same day the Vikings were shutout by the New York Giants in the NFC Championship Game in 2001, and the Timberwolves were running fifth in the Midwest Division with a record of 21-17. The Wild, however, entered Jan. 14, 2001 with a record of 14-19-8-2 -- last in the Northwest Division and tied for second to last in the Western Conference. The Timberwolves went onto the playoffs; the Wild did not.

In January of 1988, the North Stars were bringing up the rear in the Norris Division and sitting second to last in the Clarence Campbell Conference while the Vikings were going into the NFC Championship Game they’d lose to Washington. The Timberwolves didn’t exist.

On Jan. 11, 1970, the Minnesota Vikings were blown out by the Kansas City Chiefs in the Super Bowl while the North Stars entered play with a record of 9-15-13, good for third in the West Division but worse than every East team. The Minneapolis Lakers, though, had already been the Los Angeles Lakers for a decade. They were 21-22 at that point in the season, en route to the playoffs.

Exactly How Futile have Minnesota Professional Sports Teams Been?

The last time any local fan base had contenders in all four major, American, professional sports in January was just last year. As the New England Patriots marched toward another Super Bowl win, the Boston Celtics were running third in the Eastern Conference and the Bruins were second in the Atlantic Division. Both the Celtics and Bruins went onto the playoffs. The Red Sox went on to the playoffs, too, and as of April 23, Boston still had a chance to win all four major, American, professional sports championships in the same calendar year.

Before that, the Pittsburgh Steelers and Penguins won their respective championships in 2009, but didn’t and still don’t have a professional basketball team to continue the Steel City’s dominance.

All four of Philadelphia's major professional sports teams played in a championship game or series in their respective sports, but not in a calendar year. The 1980 Philadelphia Phillies won the World Series in October, but the Philadelphia Eagles lost Super Bowl XV in 1981. The 1979-80 Philadelphia 76ers lost the NBA Finals, and the 1979-80 Philadelphia Flyers lost the Stanley Cup Finals.

The last and only time a local fan base enjoyed winning championships in three of the major, American, professional sports was in 1935, when the Detroit Lions, Red Wings and Tigers all won their respective championships. The Detroit Pistons didn’t exist.

No local fan base has enjoyed winning championships in all four of the major, American, professional sports in the same calendar year. But things are lining up well for Minnesota, as Minneapolis hosts the Super Bowl this year, and the Vikings opened as 3.5-point favorites on the road at Philadelphia in the NFC Championship Game.

If the Timberwolves can secure the three seed in the Western Conference, they could avoid playing Oklahoma City and Golden State in the NBA Playoffs, increasing their chances of winning an NBA Championship against a less competitive Eastern Conference.

The Minnesota Wild aren’t even in a bad position with the top Wild Card spot in the Western Conference. They’d visit nearby Winnipeg in the first round of the playoffs and just beat them 4-1 on Saturday.

The Twins are also gearing up for a run at a championship by bolstering their bullpen. The addition of Fernando Rodney and, surprisingly, Addison Reed, to the backend of the bullpen will push guys like Taylor Rogers, Tyler Duffey and Ryan Pressly into lower leverage situations. If they can land the top free agent starter on the market, Yu Darvish, to go along with Jose Berrios and Ervin Santana, they’d be legitimate contenders, regardless of Miguel Sano’s status given sexual assault allegations against him.

As it stands, Minnesotans are enjoying the best days in the history of Minnesota sports and will continue doing so for as long as the Vikings allow.

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With agents of United States Immigration and Customs Enforcement raiding 7-Elevens across the country intent on deporting illegal immigrants and punishing the companies that employ them, immigration reform is taking center stage this week in Washington, D.C. 

Democrats have long hoped to provide a path to citizenship for immigrants temporarily allowed in the country under the Deferred Action for Childhood Arrivals policy, which allows children brought to America by family members illegally to remain in the country temporarily and acquire work visas. As of this writing, a federal injunction has blocked the Trump Administration from rescinding the work permits of these undocumented immigrants. But that's not a permanent solution.

A bipartisan group of Senators has come to an agreement on an immigration deal, but Donald Trump has not offered his support of the bill. The bill reportedly includes a path for DACA recipients to become citizens and changes to the State Department's diversity visa lottery program and family-based immigration policies while also providing a border security funding package.

Whatever the bipartisan deal looks like now, it’s going change drastically as negotiations take place to please the President become passable in the Senate and the House of Representatives. So what can we expect from the immigration negotiations?

A Wall Will be Built

Trump was asked if he would support a DACA bill that did not include money for the border wall he has proposed in a news conference, Wednesday at the White House. “No, no, no,” was his answer.

Trump won’t approve immigration legislation if it doesn’t approve funding for a border wall. It was his biggest campaign promise -- and that Mexico would pay for it. Mexico isn’t paying for it, and Senate Democrats won’t likely allow tax dollars to be spent on a border wall. But there’s still Ted Cruz’s bill to make El Chapo (Joaquín El Chapo Guzmán Loera) and profits secured from other drug lords to pay for the wall.

The Department of Homeland Security estimated in February 2017 that Trump’s border wall would cost roughly $21.6 billion. U.S. authorities are seeking the forfeiture of roughly $14 billion in profits from illicit drug trafficking by El Chapo.

Marijuana Policy could Play a Part in Immigration Negotiations

U.S. attorney general Jeff Sessions gave Republicans leverage in negotiations by ending protections for states with legal marijuana, so Republicans could very well demand funding for a border wall in exchange for protections of medical and recreational marijuana providers and users.

That doesn’t mean Trump will be able to fund his border wall exclusively with taxpayer dollars, though. Congressional Democrats are already frustrated by a tax plan that the nonpartisan Congressional Budget Office says will add $1.4 trillion to the federal deficit over the next decade. Even if Trump’s tax plan will raise America’s gross-domestic product by .5 percent annually, it still increases the federal deficit by $1.252 trillion. And now Congressional Republicans have their sights set on cutting Medicare, Medicaid and Social Security benefits.

Deportations Will Increase

Congressional Democrats will have to find some solace in fulfilling the dreams of Dreamers currently residing in America under DACA, because immigrants residing in the country under the State Department's diversity visa lottery program and family-based immigration policies will be deported en masse.

The ICE raids of 7-Elevens throughout the country are just the beginning. Refugees residing in America with Temporary Protected Status will likely have their statuses terminated and be forced to return to their home countries, which aren’t likely ready to receive them. Most of these refugees escaped natural disasters or war. It was announced Monday that nearly 200,000 TPS migrants from El Salvador must leave the country, and there are another 125,000 TPS migrants residing in American who could be next.

To give you a sense of who these TPS migrants are, 81 to 88 percent of them are employed, which is a considerably higher rate than the 63 percent of American-born citizens who are employed. They do work many Americans wouldn’t do if the jobs were available to them -- 51,700 work construction, 32,400 in food service, 15,800 are landscapers, 10,000 more take care of your kids in daycares and 9,200 work in grocery stores. Almost a third of all TPS migrants are paying mortgages, too.

The Economy won’t Benefit from Deportations

Trump will chalk these deportations up as jobs created for Americans, but it won’t necessarily result in a strengthened U.S. economy. The Center for American Progress estimates "a policy of mass deportation would immediately reduce the nation's GDP by 1.4 percent, and ultimately by 2.6 percent, and reduce cumulative GDP over 10 years by $4.7 trillion."

Agriculture and construction industries are expected to be the industries hardest hit by mass deportations, so housing shortages will worsen as will agriculture exports due to a lack of a sufficient labor force. Americans aren’t suddenly going to flock to farms and ranches in search of jobs vacated by immigrants.

It’s also estimated that illegal immigrants and their employers pay between $7 and $12 billion into Social Security, which would further devastate the program if Congressional Republicans indeed cut funding for it.

So what we can expect from the immigration reform negotiations is: 1) some sort of border wall being built on the U.S.-Mexico border, 2) possible marijuana protections for states with legal and medical marijuana legislation in effect, 3) more deportations, and 4) a worse U.S. economy.


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The Minnesota Timberwolves dominated the Cleveland Cavaliers at Target Center on Monday night with local product Tyus Jones starting at point guard in place of the injured Jeff Teague. The Wolves led by as many as 41 points, as Jimmy Butler shut down LeBron James for his seventh straight win against James’s teams. It resulted in James’s worst plus-minus of his career (-39) and lowest-scoring game in a decade. Not a single Cavs starter had a positive plus-minus in the game.

Meanwhile, every Wolves starter finished with a plus-minus over 30, and Jones finished behind only Butler for the game high. While he had just six points in 28 minutes, Jones added eight assists, two steals and only one turnover. On the season, Jones sits behind Karl-Anthony Towns with the 23rd-best real plus-minus in basketball at 3.45. Teague, on the other hand, is 163rd with a real plus-minus of -.29 -- right behind former Timberwolf Kris Dunn. So is Tyus Jones making Jeff Teague expendable?

What have you done for me lately?

Over the last 15 games, the Timberwolves have the best offense, best net rating and the eighth-best defense in the league. Teague has missed seven of those games, but prior to going down with an MCL sprain, the Wolves were riding a five-game winning streak.

There’s been a drastic change in the number of points allowed in Teague’s absence, though. The Wolves have allowed more than 100 points just once since Teague’s been out, and that was at Milwaukee in the first game Teague missed. Minnesota is averaging 96.29 points allowed per game over the seven-game stretch without Teague, which is nine points better than their 13th-ranked season average and better than Boston’s league-best 97.6 average points allowed per game this season.

The Wolves are clearly benefiting more from Jones’s defense than Teague’s offense. Teague is a game-time decision on Wednesday when the Wolves host the Thunder, so if he doesn’t play we’ll get a chance to see how Jones fares against one of the best point guards in the world in Russell Westbrook.

Regardless of who plays, Wednesday’s matchup with OKC will be a better test for the Wolves than the Cavs were, and give us all a sense of who would win a potential playoff series between the two. Minnesota would have home-court advantage against the Thunder in the playoffs if the season ended today, and with two wins over OKC already, a win on Wednesday would improve Minnesota’s tiebreaker advantage, too.

What could trading Teague do for the Wolves?  

Tom Thibodeau has put the Wolves in a tight salary cap situation. ESPN NBA front-office expert Bobby Marks crunched the numbers and found the Wolves will have just $6 million to spend on four roster spots next season if nothing else changes. So dumping Teague’s salary would put the Wolves in a better place financially, but who would take him?

My NBA front-office expert and cousin said he’d work with Phoenix to acquire Tyler Ulis to backup Jones because Towns called Ulis the best passer with whom he’s played. But no acceptable trades between the Wolves and Suns involving Teague has the Wolves improving their win total according to ESPN’s NBA Trade Machine. (Trading Aaron Brooks for Ulis was an acceptable trade that resulted in no change in wins for either team.)

Minnesota’s trade chips are just making too much money, so a third team would likely be required to make a trade of Teague possible. That said, it just doesn’t look like the Timberwolves are in a position to improve the roster through a trade of Teague – at least not at this time.

But if the Bulls intend to shop Nikola Mirotic after Jan. 14, you have to believe Thibodeau would be happy to acquire his services. Mirotic is 14th amongst power forwards in real plus-minus. He’s Taj Gibson’s complete opposite, so when the Wolves struggle on offense, Thibodeau could substitute Mirotic for Gibson to get a bucket. If it takes Teague to get him, so be it, but whether the Bulls would be willing to part with Mirotic for anything but youth and cap space is the real question. The Bulls aren’t that far away from competing now that Zach LaVine is close to returning from injury, and Lauri Markkanen seems to be working out, so don’t be surprised if the Bulls covet a veteran point guard to mentor Dunn.

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While United States Attorney General Jeff Sessions rescinded Obama-era, federal protections for recreational marijuana businesses and users in states that have adopted legal cannabis legislation, that won’t affect states’ medical marijuana providers and users -- at least until Jan. 19.

Indications are that medical marijuana will be off the table when it comes to the Justice Department’s crackdown on cannabis. President Donald Trump went on the record in support of medical marijuana prior to the election, so it’s unlikely Sessions would act in a manner that could jeopardize his President’s reelection chances any further. But if Congress can’t come to an agreement to fund the government before Jan. 19, the Rohrabacher–Farr amendment prohibiting the Justice Department from spending federal funds to interfere with states’ implementation and enforcement of medical cannabis laws will expire.

The Rohrabacher-Farr amendment must be renewed each fiscal year to remain in effect, and is usually done so through omnibus spending bills. It was most recently renewed in a stopgap spending bill on Dec. 22, which expires Jan. 19. So if Congress fails to pass a budget for the fiscal year or at least another stopgap spending bill to fund the government temporarily, medical marijuana providers and patients will no longer be protected by Rohrabacher-Farr and subject to federal prosecution.

Sessions is making sure the Justice Department is prepared for the opportunity to enforce federal cannabis law. He appointed 17 interim U.S. attorneys general just days prior to rescinding the protections for recreational cannabis providers and users. The 17 temporary appointees can serve for 120 days before Trump must nominate permanent U.S. attorneys and seek to have them confirmed by the Senate. Sessions has empowered all 94 U.S. attorneys to enforce cannabis law as they see fit.

Republican Senator Cory Gardner of Colorado said he would block Trump's Justice Department judicial nominees until the decision is reversed. Democratic Senator Ron Wyden of Oregon, a state where cannabis is legal to use by adults, insists that protecting states with legal cannabis legislation should be part of budget negotiations to avoid a government shutdown. If the government shuts down, the Drug Enforcement Agency (DEA) would continue to be funded, so raids of both recreational and medical marijuana providers would be a possibility. Even if Sessions doesn’t crackdown on cannabis, he’s given Republicans some leverage in negotiating a new budget to fund the government. Perhaps in exchange for continued protection for medical and recreational marijuana states, Trump will get his border wall funded.

Regardless, medical and recreational marijuana providers and users haven’t been this vulnerable since before Rohrabacher-Farr went into effect in December of 2014. If the bipartisan condemnation of Sessions’ decision is any indication of what’s to come, protecting cannabis markets, both medical and recreational, will be a top priority over the next week.

As of January 2017, recreational cannabis markets had created 123,000 full-time jobs in America, and a recent report by New Frontier Data forecasts that tax revenues from legal marijuana sales were $559 million in 2017. 


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The Minnesota Wild have already weathered multiple storms in their 2017-18 National Hockey League season, and NHL teams should be afraid -- very afraid -- because the Wild are finally healthy.

Wild Weathering Storms

Minnesota opened the season playing a schedule that didn’t allow players to get their legs under them. Playing once every four or five days to start the season not only stunted the Wild’s collective rhythm on both sides of the puck, but likely contributed to injuries.

Charlie Coyle, Nino Niederreiter and Marcus Foligno all sustained injuries on Oct. 12 in Chicago. Minnesota came into its third game of the season on four days of rest, so it wasn’t as if the Wild were in rhythm or comfortable on their skates or in their schemes. The Blackhawks didn’t seem to be either, as the Wild found a way to get five goals past Corey Crawford for their first win of the year. But Minnesota lost Foligno for a game, Niederreiter for six and Coyle for 16. The Wild went on to win eight of those 16 games and earned a point in another -- weathering the storm.

Minnesota managed to survive another storm when its workhorse goaltender, Devan Dubnyk, was shut down for six games with a lower body injury sustained on Dec. 12. But backup netminder Alex Stalock preserved the Wild win over Calgary that day, making 17 saves and allowing just one goal. Stalock played well enough for the Wild to win half of their games in Dubnyk’s absence -- again, weathering the storm.

The Wild managed to remain in the Western Conference playoff picture despite losing Jared Spurgeon for nine games and Niederreiter for another five -- a testament to the improved depth of this season’s club. Both Ryan Murphy and Joel Eriksson Ek showed improvement upon last season’s performances to fill the big skates left by Spurgeon and Niederreiter.

Wild Prospects Improving Immensely

Ek’s relative Corsi and relative Fenwick were -12 and -11.3 last season. He’s posted a relative Corsi of -1.3 and relative Fenwick of .6 thus far this season. He still struggles in the faceoff circle, but that seems to be the case for many of the Wild players. The new faceoff rule changes saw Wild players booted from the circles regularly for the first few months of the season, but it’s occurring less and less. Minnesota is 15th in the league with a 50.4 faceoff win percentage but were sixth last season, winning 51.9 percent of faceoffs. Those faceoff numbers should improve as the season progresses, though.

Murphy was and remains an under-the-radar free agent signing. While he’s played just nine games with the NHL club, he’s lifted his 2016-17 relative Corsi from -5.3 to 3.3 and his relative Fenwick from -6 to 5.8. So far, his roughly 18 minutes of ice time per game has been much better than fellow defenseman Marco Scandella’s 18-minute average ice time last season. Scandella’s 2016-17 relative Corsi and relative Fenwick were -1.1 and -2.1, respectively.

And finally, Matt Dumba is starting to look like a keeper. Dumba’s strong slapshot is finding the net more often, and he’s been especially effective in overtime. Dumba’s just four goals shy of his total from last year because he’s taking more shots in the 2:24 of increased ice time he’s averaging this season.

Dumba’s shooting percentage is 10.6 this season -- 2.2 points higher than last year and a career high for Dumba. “Put the puck on net and good things will happen” is how the hockey cliché goes, and it’s especially true for powerful slapshots like Dumba’s. A 100-mile-an-hour puck is hard for goalies to see let alone catch, so most of Dumba’s shots are going to result in fat rebounds. That’s likely why he’s tied for third on the team with fellow defenseman Ryan Suter in point shares at 3.9. And while he still leads the team with 23 giveaways on the season, his relative Corsi is up to .3 after posting a -1.4 last year, and his relative Fenwick is also up from -2.7 to -.9.

Parise’s Back is Back in Action

On Thursday, in the Wild’s 41st game of the 2017-18 season, head coach Bruce Boudreau had his entire roster available for the first time all season. With half the season in the books, the Wild are finally healthy and managed to stay in contention for a playoff spot. They currently hold the second Wild Card spot in the Western Conference and trail Dallas by two points in the standings, but have played one less game and already beat the Stars at home this season. So the Wild’s ability to weather the storm of injuries that has held the team back in the first half of the season takes a lot of pressure off Zach Parise.

Boudreau knew he’d be without Parise to start the season but could only speculate as to how long it would take him to recover from back surgery and what kind of player he’d be post-surgery. But Parise might be one of the hardest working skaters you’ll see. He’s not the fastest, the biggest or the strongest, and his shot isn’t elite, so he skates with a chip on his shoulder. When he’s healthy (and even when he’s not), he looks like the hardest working player on the ice every second he’s out there. Tuesday was the first time I’ve seen him take it easy, and understandably so.

Parise skated on 20 shifts totalling 13:35 in ice time and put three shots on goal against the Florida Panthers in front of his home crowd. Despite Parise pacing himself, he wasn’t a liability on the ice. His 7.3 relative Corsi was sixth on the team, and his 72.7 offensive zone start percentage was second to only Chris Stewart’s 77.8 percent, for what it’s worth, which isn’t much given the sample size. He looked like a capable, third-line forward on Tuesday without exerting maximum effort, but he showed signs of his old self on Thursday.

Parise got into the scoring barrage against Buffalo after kicking a loose puck to his stick behind the Sabres’ net. He faked right, stopped on a dime and accelerated left to create separation from a defender. Then the best part of Parise’s game -- the part injuries and age can’t take from him -- displayed why the NHL should be very afraid of the Wild.

Parise knew his defender followed him behind the net, leaving the back side wide open for Coyle. Parise pushed a backhanded, wrap-around right through the blue paint and onto Coyle’s stick, who buried it in the wide open net to give Parise his first point of the season and the Wild a 6-0 lead just before the end of the second period.

The Wild still trailed the Sabres in shots on goal despite dominating puck possession and zone time, but the quality of their chances far exceeded that of the Sabres. Minnesota picked apart the league’s third-worst defense as measured by goals allowed like a playoff team should, and they didn’t let Buffalo back in the game like the last time the two played..

The Wild were up 3-1 after one period in Buffalo on Nov. 22 but let the Sabres make a game of it despite scoring twice more in the second period. It was 5-3 entering the third, and the Wild ended up playing the final 16 minutes with just a one-goal lead. Coach Boudreau has been hoping to see his team play a full 60 minutes, and the Wild are finally doing so and should be able to continue doing so now that everyone's healthy.

The Wild have an immediate opportunity to improve their playoff chances with a nationally televised game at Chicago on Wednesday, followed by a home game against the Winnipeg Jets, the second seed in the Western Conference as of this writing. After hosting Vancouver the following day, the NHL’s best visit Xcel Energy Center on Jan. 20, as Minnesota will seek revenge against the Tampa Bay Lightning. The Wild were minutes away from earning a point in Tampa Bay with backup goalie Stalock in net before falling in regulation.

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Whether it's nuclear winter, terrorist hacking of our energy infrastructure, a climate catastrophe, robot war or the zombie apocalypse, there will come a time the internet dies. A terrorist attack on America’s energy infrastructure would be far more damaging than an attack of civilian lives. Losing our energy infrastructure would make just about every tool useless except those running on renewable energy sources or generators, which is why everyone should be hoarding solar panels and solar chargers.

A terrorist attack of America’s energy grid would be devastating to the Internet. It’s not as though it can survive on life support. While server “caretakers” would likely prioritize which servers need to stay running, like those upon which the economy and banks rely, the 191.78 million kilowatt hours required to run Internet servers daily would require more than 53,000 commercial generators rated at 150 kilowatts. That’s just not possible.

Relying on solar energy for support would also be problematic. The 191.78 million kilowatt hours to run the Internet each day would require two square miles of solar panels dedicated solely to Internet servers. With 27.2 gigawatts of solar panels installed in America as of May 2016, the U.S. would need more than six times that in order to run the internet from solar power.

So it’s time we started using a tool that doesn’t require anything more than food and water to run -- a tool that’s kept people alive for centuries: memory. Committing things to memory could save your life in the event of an energy infrastructure failure, so here are four things you should learn before we lose the Internet forever.

1) How to build a battery

Batteries will be a luxury in the post-energy infrastructure world. Those who have them or can build them will live lavishly. With one car battery or its equivalent, you could run a television and a Blu-ray player for the length of a movie, or even video game consoles for a few hours. But let’s focus on our needs before we get to the wants.

The price of bagged ice would skyrocket, as refrigerators and freezers would become traditional iceboxes. Microwave ovens and conventional ovens would give way to open flames for cooking food. Fire would also be the only way to heat our homes unless you had a battery and electric heater, which would save you from carbon monoxide poisoning and lower your risk of burning down your home or shelter.

Learn how to build a battery out of pennies to power small things like LEDs here. Since ice cube trays will be obsolete, you can use them and some sheet metal screws to build a 9-volt battery. You can make a 12-volt battery out of other batteries, too. You can build an inexpensive, lithium-ion battery pack to run your phone as well.

2) How to install alternative energy infrastructures

A battery is only as good as your ability to recharge it, so learning some basic electrical infrastructure installation will be most valuable. Not everyone will have the ability or means to build a hydroelectric generator, wind turbine or install a solar array to power lights and heat in their house or shelter. But there are enough junk bicycles out there to power lights and heat throughout America.

As long as food can be found, the bicycle will continue to serve as more than just a form of transportation in a post-energy infrastructure America. At night, bicycles will be brought indoors, where people take turns pedalling to power lights and heat and to charge batteries. Here’s how you can build a bicycle generator, which can typically produce 100 watts. Note: bicycle generators are incredibly inefficient, so exhaust your alternative energy options before resorting to the bicycle generator.

3) How to build a boat

A boat will be an advantage enjoyed by those who survive the death of the Internet and America’s energy infrastructure. Only so much food can be found on land, and those with boats will have access to high-protein meals providing healthy calories that allow them to hunt and gather for longer hours.

You can build a boat with hand tools. There are plenty of designs from which to choose as well. Given the situation, however, you might have limited materials for boat building. Good thing a fishing boat doesn’t require much. This one is made from PVC pipe, and since indoor plumbing will be useless given that water pumps wouldn’t be powered, you can just rip those pipes right out of your walls.

4) How to grow food from refuse

Since you won’t be sending your poop to a wastewater treatment plant, you should be using it to fertilize your garden. The most important commodity in the post-energy infrastructure America will be food, and you’ll want to be able to grow as much as you can with whatever space you have.

A good start is using the scraps of food you don’t eat to make more food. You can transplant the roots of green onions after slicing them up as well as celery. You can even plant the tops of carrots and eat the greens.

You can also use trash to grow food. Large plastic jugs like milk containers, egg cartons, produce bags and aluminum trays are all useful in growing food. Shredded paper, cardboard, shoe boxes and paper bags are also useful in the garden.

Lastly, human waste makes for a fine fertilizer, so poop in a bucket and mix it into your garden soil. You can drink your urine when times get really tough.

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With the Republicans’ tax bill set to become law on Jan. 1, you have just a few days left to prepay your 2018 property taxes before the federal cap on your state and local tax deduction goes into effect. The Republicans’ tax bill will cap the state and local tax deductions on federal tax returns at $10,000.

Thomas Mould, a certified public accountant of Valley Accounting and Tax in Apple Valley, Minn., said the $10,000 cap applies to all state taxes, including income tax. So if you pay a combined $10,000 in state and local property taxes and state income taxes, you’ll probably want to prepay your 2018 property taxes today.

Most people don’t have a state and local tax bill over $10,000, but those who do should take advantage of the uncapped deduction for property tax payments one last time. People living in high-tax states like New York and California should be the first to jump at the opportunity. Oregon, Maryland and Minnesota also have high income tax rates, but some states are still sorting out how they’ll handle pre-payment of property taxes and whether they will recognize the deduction.

Some states have made their intentions clear. Oregon, for example, is not allowing or recognizing prepayment of property taxes. However, New Jersey’s Governor just issued an executive order allowing the prepayment and deduction at the State level.

Mould said three of the four counties he contacted in Minnesota will take a prepayment on 2018 property taxes but wouldn’t tell him whether that prepayment would be recognized as income by the County, ensuring deductibility by the IRS. So states are scrambling to find answers for citizens with just days to determine whether prepaying 2018 property taxes will payoff for them next year. Small businesses shouldn’t be as confused, though.

“If the business subject to taxation, then there’s no limit on the state taxes. But if all the taxes are paid at the personal level, then the $10,000 cap would apply,” Mould informed.

Translation: if your business is taxed as a corporate entity, then the $10,000 state and local tax cap doesn’t apply to you. But if you run a sole proprietorship, then the $10,000 cap on your state and local tax deduction does apply.

So do your due diligence and determine whether prepaying your 2018 property taxes will save you money come tax season next year, and if you intend to start a sole proprietorship in 2018, keep in mind that your state and local tax deduction will be capped at $10,000, and it might be worth paying your 2018 property taxes ahead of time.


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I was surprised when I stepped on a scale the day after Thanksgiving to find I had lost almost five pounds in five months. I shouldn’t have been surprised, however, because I had set my weekly target to lose a half pound per week on my MyPlate app by Livestrong. So had it not been for the constant grazing and then gorging of Thanksgiving, I probably would have met my goal of losing a half pound per week, or 10 pounds over five months, because I weighed myself again a week before Christmas and was shocked to see I had lost another eight pounds. (I’ve put five of it back on thanks to Christmas cookies.)

I’ve been monitoring my diet with the MyPlate app for six months now, hardly changing any of my exercise habits. Over that time, I’ve gone from 185 pounds to 165 pounds, and my waist has shrunk from 35 inches to 33 inches. I am a 31-year-old male standing five feet, 11 inches tall. My goal: to have six-pack abs by spring. It is the day after Christmas as of this writing.

Why Six-Pack Abs?

I’ve never had six-pack abs despite being a gym rat in college. My goal in college was “the Rocky body.” I wanted to be 200 pounds like Rocky Balboa. I graduated high school at 150 pounds.

I worked at the University of Washington fitness center as a freshman in college, so if I wasn’t in class, studying, eating or sleeping, I was probably pumping iron. I started eating a 3,000-calorie diet -- then a 4,000-calorie diet. I was drinking a gallon of milk every two days or so, and burning through more whey protein than any broke 18-year-old should. Most of my money in those days went for protein and movies. I would do handstand pushups in my dorm hallway in the evenings and even stole some exercises from Rocky training montages, like medicine ball, decline sit ups (which probably contributed to my back problems later in life. I don’t do sit ups or crunches anymore, and neither should you.)

I put on 30 pounds of muscle as a freshman in college. People from my high school didn’t even recognize me, but despite eating a diet consisting almost entirely of protein and fats, I could never get my weight above 180 pounds. I had plateaued, which made me give up on my dream of achieving “the Rocky body.”

Once I turned 30, though, I didn’t have any problem putting on weight. My metabolism slowed noticeably, and I found myself buying jeans in a larger size for the first time in my life. I’ve had a 34-inch waist since middle school and was even wearing some of my high school jeans right up until I was 28 or so. Now I have the smallest waist I’ve ever had in my adult and adolescent life.

Now that I have degenerative disc disease that has resulted in one surgery already, “the Rocky body” isn’t a likely or healthy goal for me. Supporting 200 pounds on a five-foot, 11-inch frame would likely result in more lower back pain, especially given the upper body, weight-lifting required. But when I saw a 50-year-old man carrying a glass of wine and his six-pack abs around a pool in Las Vegas this year, I knew what I wanted for my body. I want to be the fittest old man around, and nothing says fitness like six-pack abs.

Steps Taken Thus Far: Diet, Exercise (sort of)

I’ve changed my diet dramatically. Calorie counting is a lifestyle, not a diet. While other people play games on their phones, I play with my body chemistry using the MyPlate app. I log my meals a day in advance, chasing the perfect day of macronutrient consumption (40 percent of calories from carbs, 30 percent from protein, 30 percent from fats) with what I have in the fridge and cupboards. It’s not easy, and it’s even harder if you’re poor. I typically only get my protein from whey and casein protein powders and eggs. If I’m lucky I’ll have chicken, or in this case, turkey due to Thanksgiving. Very rarely can I afford to eat steak or fish.

I’ve also quit drinking alcohol. Cutting carbs out of my diet proved difficult back when I was boozing. To think that a single pint of India Pale Ale could have up to 280 calories, all of which are calories from carbohydrates, made me move off microbrews immediately. Switching to 110-calorie light beer didn’t help. I just ended up drinking twice as many light beers to compensate for the lack of alcohol.

Then I tried doing 100-calorie shots of whiskey on the rocks or in soda water, but I still struggled meeting my caloric and nutrition goals despite dumping the empty carbs. Finally, I started drinking the lowest-calorie liquor out there: vodka. At 97 calories per shot, vodka allowed me to meet my caloric goals more easily, but I struggled finding a mixer that was low in carbs and sugars. Vodka and soda water isn’t any good, orange juice adds 112 calories from 21 grams of sugars and 26 grams of carbs, and cranberry juice is even worse.

I’ve found a couple of workouts I like on the MyPlate app thanks to Livestrong granting me gold membership status in exchange for me writing these editorials. I do a seven-minute, cardio sculpting workout that burns roughly 141 calories. I try to do that thrice weekly, and fail more often than I succeed.

I’ve also started doing MyPlate’s 10-minute abs workout, which burns just 76 calories, but shreds the abs. I use an ab wheel instead of doing the weighted crunches, though. This obviously isn’t enough exercise to burn my belly fat and reveal my six-pack abs, but my New Year’s resolution is to increase my training and have six-pack abs by March 13 (for another trip to Vegas).

Steps Yet to Take: Interval Cardio Training

Long-distance cardio isn’t the answer if your goal is six-pack abs. Exhausting yourself running miles upon miles is completely unnecessary and ineffective. You’d be better off running a 100 meters at full speed, resting for 30 seconds, and running another 100 meter dash. That’s why I’m starting an interval cardio training program.

Interval cardio training is a lot like weight lifting -- but for cardio. When I was seeking “the Rocky body” back in college, all I did was interval weight training. Interval training is simply doing an intense exercise for a short period and then resting for a short period.

For instance, on a chest day, I would start doing eight repetitions of bench press, then rest for a minute. Then I’d increase the weight and do six reps. Then I’d increase the weight and do four reps, maxing out on my last set doing two reps of the most weight I could lift. I’d do this for every exercise, eventually turning my weight training into a cardio workout as well. On arms and abs days, I wouldn’t even rest between sets. I’d go straight from bicep curls to weighted, decline sit ups and back to curls. On chest and back days, I’d go from bench press to the weighted row back to bench press. It was exhausting, effective and efficient.

Interval cardio training is exactly like interval weight training minus the weights, and when it comes to effective interval cardio training, nothing compares to the effectiveness of jumping rope. Just ask Mark Wahlberg, whose goal at 46 years of age is to cut his body fat to six percent.

Taking Inventory

After the filming of his last movie, Wahlberg reportedly had 16 percent body fat, which still allowed his six-pack abs to show. But it gives you an idea of how far Wahlberg has to go. Google says you can safely shed one percent of body fat per month, but something tells me Wahlberg will do it in less than 10 months given his trainer, personal chef and cryotherapy.

I am starting with 18 percent body fat, which has me at the bottom of the average body fat range for men. That’s a good start. Men with 14 to 17 percent body fat are considered “fit.” Since my goal is six-pack abs by spring, I have roughly three months to lower my body fat anywhere from two to four percent. That’s plenty of time if I focus my “weight lifting” on my abs. After all, you don’t need a dangerously low body fat percentage to show off six-pack abs if you build your ab muscles like bodybuilders build biceps.

Building Abs like Biceps

The key to six-pack abs is constantly using your abs. You can do ab exercises sitting at your desk at work. Just crunch your abs together and hold it for a while. Then release, focusing on your breathing. These core exercises will shred your abs without going to the gym or even exercising.

You can’t just expect your abs to grow if you don’t feed them properly, though. At least 30 percent of your calories should come from protein. Fat isn’t as bad as once thought, either. It’s carbs that are toughest for the body to burn. You can burn fat in your sleep if you consume casein protein before bed. Just have a bit of Greek yogurt, cottage cheese or a casein protein milk shake prior to bedtime, and you’ll burn fat all night. Avoid the carbs at all times except after a workout. It’s important to carb load after workouts, but try to eat healthy carbs like fruits and vegetables. A little sugar after a workout isn’t terrible, either.

The most important thing you can do to achieve your New Year’s resolution of six-pack abs by spring is to commit to an interval cardio training regiment. I’m purchasing a Cyclone Speed Rope -- a jump rope with comfortable hand grips cut at a custom length that makes double-unders easier to perform. Cyclone can even design a jump rope for amputees who’ve lost an arm.

So if you’re determined and dedicated to your body, make six-pack abs by spring your New Year’s resolution, and shock all your friends at the pool this summer.

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The Minnesota Timberwolves were fourth in the NBA’s Western Conference after a comeback win over the Portland Trail Blazers in Minneapolis on Monday, but there are glaring problems with the wolfpack that could derail its playoff hopes.

The Minutes

Tom Thibodeau, unsurprisingly, is overworking his starters. All five of his starters are averaging more than 33 minutes played per game. That’s right, Taj Gibson is averaging 33 minutes a night because he has the highest on-the-floor/off-the-floor plus/minus of anyone on the team (+23).

In Thursday’s 23-point win over Sacramento, which was a 24-point Timberwolves lead entering the fourth quarter, Jimmy Butler, Karl-Anthony Towns and Andrew Wiggins played 36, 35 and 34 minutes, respectively. That’s just one minute less than their average for the season. With two minutes left and a 20-point lead, Wiggins and Towns were still on the floor. That’s just creating risk where there is none.

It’s not as if Butler, Towns and Wiggins are playing more minutes than anyone ever has. But all three are in the top 15 in minutes played per game this season. No other team has three players in the top 15 in average minutes played.

The result has been multiple collapses late in games. The Timberwolves were torched by Ben Simmons back-cuts over and over again in the fourth quarter against Philadelphia on Tuesday at Target Center. A nine-point lead with 6:06 left evaporated in less than four minutes.

The Timberwolves led by 13 over the the Wizards at home with 9:51 to go in the third quarter. By the end of the third quarter it was a one-possession game. They lost. They led by six with 9:04 to go at Phoenix and lost by eight. And they led by 11 with 9:57 to go against Detroit at home and lost by three.

All told the Wolves have lost three games by one possession, one in overtime, and one more by four points. This was a big problem for Minnesota last season. The Wolves logged a .391 winning percentage in close games in 2016-17, fifth-worst in the league. They’re 14th with a .545 winning percentage in close games this year, so things are looking up. But as the minutes add up, the fourth quarters get tougher and tougher.

How to fix it: Give Jamal Crawford and Gorgui Dieng more minutes. Thibodeau finally played Crawford in the fourth quarter of Monday’s game against Portland, resulting in 23 minutes played. Crawford played all 82 games for the Clippers last year, averaging 26.3 minutes per game. He’s averaging 17.7 minutes per game this season, and his numbers don’t indicate a falling off. Both his offensive and defensive ratings are actually better than they were last year. The legs of Minnesota’s best defender, Butler, would be grateful for Crawford’s minutes in the fourth quarter. Butler also benefited directly from Crawford’s presence on the floor in the fourth.

Dieng has seen his minutes nearly cut in half from last season, from 32.4 to 17.7 per game. He hasn’t been quite as effective, but he was playing power forward last season. He’s still capable of more than 17.7 minutes per game at center, which would keep Towns fresh for the fourth quarters.

The Threes (or lack thereof)

The Timberwolves finished five of 29 from beyond the arc against the 76ers last Tuesday, and had made five percent of their shots from beyond the arc until Jimmy Butler hit consecutive threes late in the fourth quarter that allowed the Wolves to force overtime. They were missing their best perimeter shooter in Nemanja Bjelica, though.

Even with Bjelica, the Wolves are 20th in three-point percentage and third to last in three-pointers attempted. They lack shooters, and given their defensive struggles, keeping up with the Rockets and Warriors will be a challenge. Scoring 107.7 points per game just won’t cut it against the West’s best.

How to fix it: Trade for Tony Snell. This should thrill Thibodeau, who has been trying to get the Bulls band back together. Snell is fourth in the league in three-point percentage, ahead of Klay Thompson, but he’s missed time with left patellar tendinitis. Assuming he’s healthy and his 70-point increase in his three-point percentage from last year is no fluke, he’s exactly what Thibodeau and the Wolves need, but the Bucks will want a lot in return. Snell would likely require a player and a draft pick.

The Bucks need a center and the Wolves have four on the roster. Dieng could end up being one piece they seek, which would clear some money for the Wolves, but leave them with 17 minutes going to Cole Aldrich, unless Justin Patton is ever able to play. A backup center can be had for less than $14 million, though. Kyle O’Quinn and his $4 million salary could be brought in from New York for a second-round draft pick, or Dewayne Dedmon of the Hawks could be a short-term solution at $6 million.

The Bench

The Wolves’ bench has been atrocious. Only the Pelicans have been worse, so it’s not as though Thibodeau needs to make up a reason for giving his starters minutes. Luckily, adding depth prior to the trade deadline is always a possibility. Besides Crawford, the Wolves don’t have bench players who can create their own open shots. Tyus Jones is barely a facilitator, and Bjelica is a spot-up shooter.

How to fix it: Adding a guy like O’Quinn would be a boost given his box plus/minus of five points above average per 100 possessions, and that’s mostly due to his defense. Dieng’s is .8.

Acquiring Ersan Ilyasova from Atlanta would improve Minnesota’s bench, too. His offensive and defensive ratings per 100 possessions this season are the best in his career and would be even better if he was playing fewer than the 23.5 minutes per game he’s currently averaging.

So while there are many problems with the Minnesota Timberwolves, they can be fixed through trades. Acquiring bench players at the deadline will at least give Thibodeau options that will save his starters’ legs, but Thibodeau still has to be convinced the team would benefit from his starters playing fewer minutes.


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