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In today’s article, I wanted to talk about meal prepping and how it can be helpful. Meal prepping is a super fun and easy way to plan your meals for the week. 

Many people turn to meal prepping as a way to aid weight loss, but it has countless benefits. You can use this technique to help you stay healthy or reach a certain weight. It is also helpful when it comes to saving time when you have little to no time. It can also help with saving money when you’re too broke to eat out.

The fun part about meal prepping is that you have complete control over what you will be eating. It can be chicken or steak and you can also include some veggies like green beans or carrots. Whatever you choose to add will be completely catered to you and what you like. If you’re vegan you can make a meal plan that caters to those needs. 

There are a lot of benefits that come with meal prepping. It helps you save money because you are buying food to cook for one whole week. It also allows you to eat healthier if you are someone who typically eats out instead of cooking your meals.  Meal prepping also helps reduce stress because you don’t have to worry about what you will be eating for that day. 

If you are interested in meal prepping there are multiple videos on Youtube that can help you get started. Many websites can give you some ideas on what to cook and help you narrow down meals that will help you reach your goals. Below are some of the most common types of meal preps that people tend to make. Just to give you some ideas. 

1. A steak and rice bowl

This meal is packed with steak and rice which may not seem like much but it’s perfect for anyone trying to stay fit or just eat healthily. 

    2. Veggie bowl

Even though it has veggie in the name doesn’t mean that’s all that’s in the meal. You can have veggies like: carrots, broccoli, green beans and onions. Add some sort of protein like chicken, shrimp or steak. This will make for a perfect meal that will make you feel healthy and full right after you eat it. 

    3. Seafood bowl 

The seafood bowl is exactly like it sounds. Cook some seafood whether it is fish or shrimp and eat it for the whole week straight. You can even alternate between fish and shrimp (or any other seafood you like) just to mix things up and not eat the same thing every day. With this, you can pick any side that you think would go best with your meal. You can mix in pasta, rice or crackers and have it in a different way every day. 

You can do any of these three things and have a good meal cooked and ready for eating throughout the whole week. If you have a meal you enjoy making, leave it in the comments below!

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BALTIMORE (WJZ) — Transportation officials began preparing over the weekend for whatever winter weather the state will see Monday night and early Tuesday.

The Baltimore City Department of Transportation brined the roads over the weekend and said teams will be ready to treat roads again Monday.

“We started pre-treating the streets Sunday with salt brine solutions, major roadways and city gateways,” said German Vigil with the transportation department.

The city has 300 pieces of equipment, and the state has a total of 2,700.

“Our crews are ready,” said Sherry Christian with the Maryland Department of Transportation. “We just need to figure out what is going to be falling.”

As the storm moves through, transportation crews will be closely watching the forecast and road conditions.

RELATED COVERAGE:

Officials stress to go slow if you have to drive Monday night or early Tuesday.

“Drive below the speed limit, be aware of clear ice… drive slow on bridges and ramps because they tend to freeze faster,” Vigil said.

By 9 p.m., state police said troopers responded to 31 crashes and 19 disabled vehicles in the past four hours.

From 5-9 pm @MDSP responded to 31 crashes and 19 disabled vehicles and answered 161 calls for service. Snow emergency plans are in effect in Washington, Frederick and Montgomery counties. Follow https://t.co/jxqlSYD4wc for updated road conditions pic.twitter.com/qiJ0nRGhQu

— MD State Police (@MDSP) January 26, 2021

A number of drivers WJZ spoke with Monday said they plan to hunker down to avoid being on the roads when they’ll be at the worst.

“I really just try to stock up on food, stay inside as much as possible,” said Clifton Crosby, Jr., a student in Baltimore County.

Crosby said he plans to “watch TV, a movie, play a game, just try to do as little going outside as possible.”

As the snow began to fall around 7 p.m., Baltimore County resident Eric Stephens said he was heading home to avoid the roads until the storm passes.

“I’m getting gas now so I can get off the roads because I think we have some more to come,” he said.

Officials also recommend drivers keep an emergency kit in their vehicles.

Stay up-to-date with the latest forecast by downloading the WJZ weather app.

This story was first published on January 24, 2021.

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[Sun Gazette Newspapers provides content to, but otherwise is unaffiliated with, InsideNoVa or Rappahannock Media LLC.]

Fairfax County Park Authority (FCPA) board members on March 10 will vote on a scaled-back slate of fee increases for some of the agency’s offerings.

The proposed fee increases, which would take effect April 1, would raise about $357,000 more in fiscal 2022, which is about half the amount garnered from fee hikes two years ago, said Marketing Services Manager Nick Duray.

“It is no understatement to say that the COVID-19 pandemic has played havoc with the living patterns of Fairfax County residents and the Park Authority’s park-revenue-fund finances over the past year,” Duray said. “Assembling this year’s fee proposal required sensitivity to both – a true balancing act.  The scope of the proposal is modest – similar in size to last year, but only half the size of two years ago – to minimize impact on the residents of Fairfax.”

The Park Authority’s fiscal 2020 net revenues were about $3.4 million, a two-thirds decline compared with the previous year, even though the agency significantly reduced expenses and entirely depleted the revenue-and-operating fund’s stabilization reserve. Officials also expect net revenues in fiscal 2021 will continue to be significantly lower than usual because of across-the-board spending controls implemented during the pandemic.

The proposed fee increases are fiscally responsible and focus on outdoor parks, where park demand has shifted during the pandemic, as well as fees that have not been adjusted for several years, he said.

In keeping with long-standing policy, agency officials review fees annually and make regular, minor adjustments instead of imposing much higher fees less frequently.

FCPA’s eight golf courses in fiscal 2020 saw a 2-percent increase in the number of rounds played and an 8-percent rise in greens-fee revenue, even though the officials closed all the courses for at least eight weeks last spring because of the pandemic.

Park officials reopened all the courses over a three-week period last May and saw their usage skyrocket, likely as a result of the public’s being cooped up. In the first four weeks after the courses reopened, revenues from golf rounds shot up 38 percent and those from buckets of golf balls went up 21 percent compared with the previous year.

The Park Authority’s overall golf revenues dipped only 2 percent in fiscal 2020, despite the pandemic’s disruption. Revenue sources hardest hit were snack-bar sales (down 19 percent) and fees from recreation classes (down 54 percent), special events (down 55 percent) and mini-golf (down 47 percent).

The Park Authority’s golf courses began receiving extra-heavy usage last May, mirroring the nationwide trend, and that resulted in increased staffing and maintenance costs, officials said.

Because the Park Authority Board last September approved out-of-cycle increases for greens fees and driving-range charges, the annual fee proposal does not contain further hikes for those categories. However, the board may raise driving-cage fees at Pinecrest, which had been lower because of the nature of the facilities, to match this fall’s adjusted driving-range fees.

The board approved increases in power-cart rental fees at some courses to ensure they were equal at all facilities for golfers playing nine holes.

The pandemic clobbered the agency’s RECenters in fiscal 2020, drawing only 1.2 million visitors (down 25 percent) and nearly $17.9 million in revenue (down 35 percent). The facilities otherwise had been on track to outpace the previous year, said FCPA officials, who did not propose any RECenter fee hikes for this year.

The agency’s managed parks also struggled in fiscal 2020, handling just shy of 2 million visitors (down 8.9 percent) and taking a revenue hit of 50.2 percent. The Water Mine at Lake Fairfax Park was closed all summer and saw revenue losses of 49 percent.

The Park Authority Board will consider raising from $50 to $60 the four-hour rental fee per area at Burke Lake Park and hiking charges for two popular gazebos at Green Spring Village, citing the heightened demand for smaller outdoor spaces to host small-group special occasions.

Among the proposed changes, canoe and kayak rental fees and charges for tour boats would rise at Lake Accotink, Lake Fairfax and Burke Lake parks, and there would be a new charge for fishing kayaks at Riverbend Park.

The Park Authority Board also will consider new fees for wedding rentals of the formal garden at Colvin Run Mill Historic Site in Great Falls. Parties would pay $250 for a two-hour rental and $125 for each additional hour. The fees would bring in extra revenue and help the site’s staff manage the demand for smaller, more intimate wedding venues, which has increased during the pandemic, officials said.

Park Authority personnel did not receive compensation increases in fiscal 2021 because of the pandemic’s impact. Officials do not know whether the Board of Supervisors will raise county staff’s pay or by how much, but if past trends hold, it would cost the Park Authority’s revenue-and-operating fund about $950,000.

The Park Authority will accept public comments about the fee adjustments through Thursday, Feb. 4. For more information, visit www.fairfaxcounty.gov/parks/feemeeting.

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• Charlotte Hornets (6-9) at Orlando Magic (7-9)
• Sunday, Jan. 24, 2021 at 7 PM EST (Amway Center)
• Fox Sports Southeast, FOX Sports GO App and WFNZ 610 AM or 102.5 FM
• Last time out: Magic won, 112-100, on Feb. 3, 2020 in Charlotte

Charlotte Looking for More Balanced Scoring Contributions

The Hornets returned from a five-day layoff on Friday night, but couldn’t ever get a handle on things on their way to a 123-110 home loss to the Chicago Bulls. Outside of Gordon Hayward’s efficient 34-point showing though, the team struggled to get consistent offensive production from its rotation; all but two of Devonte’ Graham’s season-high 24 points came in the first half, Terry Rozier had just three points heading into the fourth, the bench was outscored 46-20 and the Hornets shot 7-of-32 from three (22%). The offense could certainly find much more of a desired rhythm for 48 minutes with steadier input from across the board.

Magic Continue to Focus on Attention to Detail

Orlando swept an abbreviated season series with the Hornets last year, 2-0, while registering a staunch defensive rating of just 101.1 across the two road victories. The Magic have gone from the ninth to 18th-ranked defense between this season and last, although still remain a difficult opponent. The team generally capitalizes on doing all the little things right like not committing turnovers, rebounding effectively on both ends and controlling the tempo and pace. Coming off a sloppy performance in which they allowed 15 offensive rebounds and tallied 20 giveaways for 26 opposing points, the Hornets need to tighten up on the self-inflicted miscues.

Nikola Vučević Shining for Injury-Plagued Orlando

While the Magic are dealing with a multitude of different injuries across the roster this season, Nikola Vučević has helped pick up the slack by averaging a career-high 23.6 points on 49% shooting, 10.9 rebounds, 3.4 assists and 1.3 steals per contest. The Swiss-born Montenegrin also leads all NBA centers in nightly three-pointers (2.8) on a personal-best 42.7% efficiency as he continues to cement his reputation as one of the league’s most underrated and versatile big men. Needless to say, the Hornets frontcourt will need to make guarding the 10-year veteran a major point of emphasis on the defensive end.

Preview Quote

“We saw [Orlando] in the preseason. They’re a good defense. We have to get good shots. Our offense cost us [Friday] night with twenty turnovers. Our defense was okay for a period there, but it cost us. A lot of that had to do with Chicago and a lot of it had nothing to do with Chicago. Poor decision-making, bad passes, sloppy turnovers leading to pick-sixes the other way. If we do that again in Orlando, it’s not going to pretty. Good quality shots, don’t turn it over and hopefully we make more shots than we miss.” – Head Coach James Borrego

Final Thoughts

Charlotte and Orlando both head into this two-game series looking for some positive momentum after compiling a handful of rocky performances over the past week. It might sound simple enough, but look for the squad that plays the cleanest and minimizes mistakes the most over the 48 minutes to be the one that comes out on top tonight.

Additional Notes

F Al-Farouq Aminu (right knee injury recovery), C Mo Bamba (Health and Safety Protocols), G Markelle Fultz (torn left ACL), F Jonathan Isaac (left knee injury recovery), F Chuma Okeke (left knee bone bruise) and G Michael Carter-Williams (left foot sprain) were all out for Orlando on Friday night… Orlando has won four straight games against Charlotte after dropping the previous 13 head-to-head meetings… After starting the season 6-2, the Magic have lost seven of its last eight appearances.

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Apple is working on a new MacBook Air that will be even thinner and lighter than the company’s already svelte laptop. According to a Bloomberg report on Friday, Apple plans to release the new machine “during the second half of this year at the earliest or in 2022.” 

The new MacBook Air, the report details, will run on a new version of Apple’s M1 processors and may shrink the bezels around the 13-inch screen to cut down on the computer’s size. Also new: a version of the MagSafe magnetic charging system, which has previously been rumored to be returning to MacBooks after being dropped in favor of USB-C charging. 

Bloomberg reports that the new Air would have “a pair of USB 4 ports” for connecting to other devices. 

Apple did not immediately respond to a request for comment. 

The outlet adds that the new MacBook Air won’t necessarily replace the current model, which was last updated in November as one of the first Macs with Apple’s M1 in-house processor. Instead, this new Air would be a “higher-end version” of the current laptop, which Bloomberg says “is expected to remain in the company’s lineup as an entry-level offering.”

Beyond the new Air, Bloomberg’s Mark Gurman writes that Apple is planning to bring back the SD card slot for its upcoming MacBook Pro refresh and is working on the ability for its new Macs to support built-in cellular connectivity and Face ID facial recognition. Gurman, however, notes that neither of the latter features “appears to be coming soon.”

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National Review

Joe Biden’s Pandemic-Relief Bill Is a Mess

At the outset of the pandemic, the government undertook a deliberate effort to reduce economic activity in what was widely thought to be a necessary measure to slow the spread of COVID-19. Whereas most recessions call for policy that stimulates the economy, the COVID-19 recession called for the opposite — measures that would enable workers and businesses to hit pause until a vaccine or therapeutic became widely available. Now that vaccines are being administered, policy-makers face a different challenge — not keeping Americans inside, but getting them back to work as quickly as possible. In this context, President-elect Biden’s $1.9 trillion stimulus package misses the mark. The proposal gives a nod to public health — with $20 billion allocated to vaccine distribution, $50 billion to testing, and $40 billion to medical supplies and emergency-response teams — but fails to address the most pressing hurdles to COVID-19 immunity. Vaccines sit unused not for lack of funding but thanks to burdensome rules determining which patients can receive shots and which doctors can administer them. Additional spending to speed up vaccine distribution is welcome, but its effects will be muted if bureaucratic hurdles remain in place. Even if the public-health provisions were to succeed in reopening the economy, much of the rest of Biden’s plan guarantees that it will reopen weaker. For one, an expanded unemployment-insurance top-up of $400 a week would mean more than 40 percent of those receiving unemployment benefits would make more off-the-job than on-the-job at least until September, and possibly for longer. The food-service and retail industries hit hardest by the pandemic would see the largest shortfalls in labor, exacerbating the challenges they’ve faced over the past year. Enhanced unemployment may have been reasonable when we wanted workers to stay home, but it’s catastrophic when we want them to go back to work. Meanwhile, Biden’s proposed minimum-wage increase to $15 nationally would eliminate an estimated 1.3 million jobs, hitting low-income states hardest. In Mississippi, where the median wage is $15, as many as half the state’s workers would be at risk. A minimum-wage hike may be high on the Democratic wish list, but it does not belong in an emergency-relief bill. The Biden plan isn’t all Democratic priorities, though. He took a page from Trump’s book and proposed $1,400 checks to households, bringing the second-round total to $2,000. With household income now 8 percent above the pre-pandemic trend, additional checks would do little more than pad savings accounts. Indeed, 80 percent of the recipients of last year’s checks put the money into savings or debt payments, not consumption. The flagship item in Biden’s plan would do little to spur economic growth even on Keynesian assumptions. The same goes for state and local aid, for which Biden is seeking $370 billion on top of $170 billion in public-education grants. The total of $540 billion far surpasses the roughly $50 billion hit to state and local tax revenues last year. As we wrote in December, states and cities are slow to spend federal grants, so the lion’s share of this stimulus would not show up until 2023. Rather than attempting to stimulate the economy, Biden is hoping to launder bailouts of profligate Democratic states through COVID-19 relief. Other parts of the bill — expansions of the earned-income and child-tax credits — are defensible long-term structural reforms, but as year-long emergency measures, they will have the same muted effect as direct checks. By including a slew of proposals unrelated to the pandemic, Biden has weakened his hand in negotiations and made it less likely that urgent measures pass quickly. In the depths of the COVID-19 pandemic, economic policy-makers rose to the occasion. Following an unprecedented external shock, the U.S. economy has emerged in relatively good shape, with less unemployment and bankruptcy than most feared. But the policies implemented to curb COVID-19 are not suited for what will begin to become, over the course of this year, a post-pandemic economy. Biden may have campaigned during a recession, but he is taking office during a recovery. He should govern accordingly.

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(KMAland) — Beef producers throughout Iowa are preparing for the early spring calving season.

Chris Clark is a beef specialist with Iowa State University Extension and Outreach. He says January is a great time for producers to finish up preparations for the busy time to come.

“This time of year, I always remind people just to think ahead and start getting facilities and equipment ready for calving,” said Clark.  “Think about your feeding strategy and housing environment.  Weather can be challenging during calving season, depending on when you start, so just be thinking about shelter and bedding and what your strategy is to check and assist cows is a really good idea.”

Looking farther ahead, Clark says producers should look at their feeding strategy for their herds. He says widespread drought in the western half of the state will have a negative impact on pastures this spring.

“Pastures are likely short and will probably need some rest and recovery time this spring,” said Clark.  “We may need to feed a little bit deeper into the spring compared to a normal year.  Just do an inventory of available feeds, maybe testing hays and silages to see what the nutritional value really is can be helpful just to make sure we’re balancing good diets that meet their needs, but that we’re not wasting any energy or any other nutrients.”

To help beef producers, ISU Extension is offering a series of instructional videos, as many in-person offerings have been suspended due to COVID-19. Clark says they have series that are released regularly.

“One is released regularly on most Fridays, that’s called Feedyard Friday,” said Clark.  “The other is released pretty regularly on Tuesdays and that would be our Cow Tip Tuesday series.  These are just short video clips with a few helpful tidbits and little pieces of advice.  We usually guide you to some further resources that are available through Iowa State University.”

Videos and more information is available on the ISU Extension and Outreach Facebook or at extension.iastate.edu.

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With Joe Biden set to become the 46th President of the United States next week, law enforcement agencies across the state and country are preparing for what could be a chaotic next few days in light of the scene the unfolded at the US Capitol last week.

More than 110 people have been arrested on charges related to the Capitol riot so far, ranging from curfew violations to serious federal felonies related to theft and weapons possession.

Grand Junction Police Department spokesperson Heidi Davidson said the department is working with federal partners to make sure there is a plan in place for inauguration and if any protests occur over the next few days.

She said the GJPD has not been made aware of any planned protests or organized activities.

“Our community has shown they can be passionate and express their First Amendment Rights and do so peacefully,” Davidson said. “If people want to or plan to protest, we encourage they reach out to City Hall.”

The GJPD will be monitoring areas like North Avenue and Main Street, where marches and protests have taken place in the community in the past, and Davidson said their partnerships with other law enforcement agencies will be critical over the next few days.

FBI Denver officials said on Thursday that following the violence and destruction at the Capitol, they will be setting up a command post in order to gather intelligence and coordinate with local and state partners, similar to what was done during the presidential election.

“Between now and the presidential inauguration on Jan. 20, we will be maintaining a heightened posture to monitor for any emerging threats,” a press release from FBI Denver said.

Other law enforcement officials are taking extra precautions to be prepared for next week.

Twenty-first Judicial District Chief Judge Brian Flynn, in a press release sent out earlier this week, prohibited the transport of inmates to the Mesa County Justice Center from Jan. 19 through Jan. 22. He said that in the aftermath of the events at the Capitol, additional threats have been made regarding courthouses and government building around the country.

According to Flynn, information released by the FBI said armed protests are being planned at all 50 state capitals and state, local and federal courthouses and administrative buildings from Jan. 16 through at least Jan. 20.

In Washington, the Justice Department’s internal watchdog said Friday it will investigate how the department and its agencies prepared for and responded to last week’s riot.