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TDs: Has Shatter got access to secret files?Coalition TDs have demanded to know if Alan Shatter has access to secret files on prominent politicians, journalists and public figures, as the controversy surrounding the justice minister continued to escalate.
Yacht can be yours... for €700k per weekThe sleek white Lauren L yacht has become Cork's latest tourist attraction, and you have to admit, it definitely adds a touch of glamour to the place.
- WORLD
Yahoo’s $1.1bn gamble on Tumblr Yahoo said it is acquiring blogging service Tumblr for $1.1bn (€850m) cash, a bold bet by chief executive Marissa Mayer to revitalise the struggling internet pioneer by co-opting a web property with strong visitor traffic but little revenue.
Hungary meets German pressure with Nazi tauntsTensions between Germany and Hungary have flared over remarks by the countries' leaders, including references to Hitler's occupation of the eastern European country in 1944 and an irritated German government response condemning Hungary's allusion to the Nazi era as "deplorable derailment".
- BUSINESS
Ryanair results help stock soar by €600m The value of Ryanair increased by more than €600m in one day's trading yesterday after the company reported stronger than expected results.
PTSB claims 60% increase in current accounts following fee-free offerPermanent TSB has reported a huge increase in new account openings since it launched its no-fee current account.
- SPORT
Limerick lose out again Limerick's Division 1B defeat by Dublin won't be revisited despite the question of Paul Ryan's eligibility in the game.
Paulie backs O’Gara coaching callPaul O'Connell has backed former Munster team-mate Ronan O'Gara to be a "great" coach after the fly-half announced he was retiring and taking a job on Racing Metro's backroom staff.
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Time on Stewart’s side as album tops UK chartsRod Stewart said he was "over the moon" as he celebrated his 15th No 1 with a champagne toast.
Reunion sparks renewed synths of purposeANDY McCluskey has mellowed.
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WEEK FIVE: The countdown continues
It’s week five of our six-week programme — Drop a Dress Size for Christmas.
Keep up the good work online with our fitness coach Laura Murphy - see below for her latest video.Just two weeks to go before you complete our challenge — Drop a Dress Size for Christmas.
Keep motivated with the help of our fitness coach Laura Murphy - see below for her latest video. Exercise is a key part of any diet, it burns calories, tones and builds your metabolism. It’s also an instant mood lifter - just what's needed during these short winter days.
Dietitian Aveen Bannon outlines a delicious and nutritious weight-loss eating plan that will deliver results - it you stick to it.
Of course you will have days when it seems like it’s all a huge effort, but remember how good you’ll feel when your party dress fits in all the right places.
By tackling your weight on two fronts — exercise and nutrition — you’ll quickly shed those unwanted pounds and look your very best by the time Santa Claus comes knocking.
We know it can be tough to stick to your diet plan when you’re surrounded by festive goodies, but remember how good you’ll feel when you slip into your fave party dress.
Week Five Video:
Week Five:
In the run-up to Christmas, we’re in the shops more. To avoid temptation at the supermarket, grocery shop online or write a shopping list before you head out. And never shop when you’re hungry.
Ensure you eat every three to four hours. “The act of eating increases our metabolism by 10-15%,” says Aveen. “Eating regularly keeps our metabolism working more efficiently. Keep raw vegetables in the fridge for snacking – carrots, cucumbers.”
Include pulses and lentils in your diet, she advises. “They lower cholesterol. They’re low in fat, high in fibre and high in protein. Ensure you eat protein at least at two meals a day because – with exercise – it builds muscle, which in turn helps burn fat.”
Week Six:
At this stage you’re well into Christmas party season. To combat the party pitfalls, have dinner before you go out. If going straight to the party from work, eat your main meal in the middle of the day and have soup and a sandwich that evening.
“With party nibbles, you can eat a lot of calories in a short while. Two or three mini sausage rolls could be 200 to 300 calories, a handful of crisps could add another 60 or 70. Just through picking at things, you could easily eat 700-800 calories without realising,” says Aveen.
Mitigate the fat-promoting effects of alcohol – for example, if you usually have a vodka and coke, instead have a vodka and soda water with lime. Always have a glass of water alongside the alcohol to help you drink less.
By now you’ve been eating healthily – rather than dieting – for six weeks. You can continue. And if you have an extra treat or two on the days around Christmas, be diligent about upping your exercise to compensate.
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Week Two Video:
Week Two:
Last week, you did great. This week, your good eating behaviours are starting to wane. Remember it takes three weeks to form a routine. One slip won’t undo all your good work – it’s repeated slips that do that, says consultant dietitian Aveen Bannon.
“If you have a bad day, don’t give up. Rather than trying to compensate through food, do extra exercise. Otherwise, you get into a cycle of yo-yo dieting, where you have a ‘bad’ day, then starve yourself. Instead burn off that ‘slip’ with exercise.” And if you get through the first two weeks, you’ll start to feel the benefits of eating healthily and your new routines will become easier.
Form good eating habits, such as ensuring you eat the calcium-rich foods recommended in your meal plan – low-fat yoghurt, low-fat custard, tinned fish. Grate cheese to make it go further.
Keep well hydrated – drink 1.5 to 2 litres of fluid a day (water, herbal tea, a little coffee or regular tea).
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Week Three Video:
Week Three:
Watch portion sizes – carbs should take up one-quarter of your plate, protein one-quarter, while salads/vegetables should take up half. Limit fruit to two daily servings. “Fruit’s highly nutritious but it’s also high in natural sugars. Aim to get more veg. Make sure you have colour in every meal,” says consultant dietitian Aveen Bannon, who recommends embracing winter casseroles, soups and stews because these are low in calories. “Add ginger to soups, juices and cereals – it’s great for digestion.”
By tackling your weight on two fronts — exercise and nutrition — you’ll quickly shed those unwanted pounds and look your very best by the time Santa Claus comes knocking.
We know it can be tough to stick to your diet plan when you’re surrounded by festive goodies, but remember how good you’ll feel when you slip into your fave party dress.
................................
Week Four Video:
Week Four:
For health, you should be doing 30 minutes of exercise a day; for weight loss, it rises to 60 daily minutes, says consultant dietitian Aveen Bannon.
To meet this relatively high target, remember to include your walk from the bus stop to the office or taking three flights of stairs instead of using the lift.
Always have a plan B. If winter’s putting you off getting out for your evening walk, ask follow Laura Murphy's fitness video on this website.
See the start of the six-week plan here
WEEK 1 ... Your six week guide to dropping a dress size for Christmas