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It’s easy to overeat during the holidays with all the delicious offerings. The average holiday meal has about 3,000 calories, according to the Calorie Control Council. That doesn’t even include alcohol you may consume!"People kind of let themselves go, because they think it's okay,” says physical trainer Brian Brenzels. “Because they have an excuse to not workout and eat everything."  However, don’t stress too much. The average person only gains two pounds during the holidays, according to a study published in Psychology and Behavior.  But if that two pounds scare you, how can you avoid it?When tomorrow comes, and you're faced with an abundance of food, Brenzels says to grab the smallest plate.   “If you grab the bigger plate, you tend to fill it up completely,” he says. “You grab the smaller plate, you fill it up, that's still a quarter of the portions you would eat."  When it comes to leftovers, give it away.   "A lot of people are eating all the leftovers,” Brenzels says. “Send the leftovers home with people in small increments. Set yourself up for success."  And once Friday morning rolls around, make sure you get back at it.   "Still wake up, even if it's a walk, get up,” the trainer recommends. “Get moving, get that metabolism going. Get that workout in in the morning, and then its right back to normal."  Whatever you do, Brenzel says, don't wait till the New Year to make your resolution to get fit.  "Make your resolution right now,” he says. “Friday. Friday morning, you wake back up and you get back to it."    1619

In just the past two days, two young athletes have been rushed to the hospital during sports practice. Just outside of Dallas, a 13-year-old student collapsed at football practice and later died. In Pennsylvania, a teen remains in coma after suffering a serious head injury.  The NOW’s investigative reporter Jace Larson obtained a new state-by-state ranking, showing how well states do at preventing and reducing the number of children who have a sudden emergency, while playing middle and high school sports.Samantha Scarneo headed up the study, which ranks how well states protect youth athletes. The University of Connecticut's Korey Stringer Institute looked at whether states or lawmakers mandate policies for athletes, who get suddenly sick. 766

It's a day Vasti Morris has been anticipating for over two decades.“This is the citizenship packet from immigration, so I became a citizen today,” she exclaims.Morris has been working towards getting her citizenship since she came to America 21 years ago as a refugee from West Africa. “Liberia, we had civil war for a very, very long time, and just somewhere where you didn't have to worry about if there's going to be a war or am I going to eat today,” she says. “So, it was a dream and that dream came true.”But going from refugee to student to U.S. citizen was a difficult journey.Immigration attorney Chirag Patel of Baltimore says the requirements for immigrants are changing almost daily, making the process longer and harder.“There are a lot of restrictions coming into play this fiscal year,” says Patel.After completing the N-400, the application for naturalization, and submitting it to the United States Citizenship and Immigration Services, the government then takes a deep dive into your history through a long list of questions. Those questions include topics like criminal history, polygamy and deportation.“They really do scrutinize everything,” Patel says.After finally finishing the 20-page application, the screening process begins, and so does the waiting game. This application eventually ends up at a field office, where the applicant waits for an interview and a test.“It could take about a year before you get an interview,” Patel explains.In fact, a year is best case scenario, Patel says. And if you make a mistake on your application, you may have to start over.“We have to make sure we know everything to be able to get through this process properly,” he says.As for that test, Patel says, “You have to study for the civics exam and make sure you know all of the U.S. history and the political questions.”Even if an applicant makes it to the test portion, they could continue to wait up to four months to be approved.“A lot of people don't understand how difficult it is,” Morris says.Morris, who is a nurse studying for her PhD, can now add “American citizen" to her resume, which means she can vote.“I’m so excited,” she says gleefully. “November 6, I'm going to vote.”It’s a day Morris says she’ll never forget, as she reflects on the struggles it took to finally get her citizenship.“I didn't know I was going to be emotional,” she says. “It’s just knowing that this moment is finally here.”It was a drudging path to a dream--one she says was worth every second. 2518

INDIANAPOLIS – A veteran and retired postal worker missed his funeral after his remains were lost in the mail delivery process.The ashes of Richard Nelson, who once served in the Navy, remain missing.Years after leaving the military, Nelson headed for Arizona and left specific instructions to his family on how he wanted services handled following his death.In July, the funeral home in Arizona mailed Nelson’s remains on August 1, and the tracking number stated it was to arrive in Indianapolis on August 2.Nelson’s nephew, Scott Hare, had plans to drive the ashes to Michigan for services – but he never received the package.The memorial service went on as scheduled and the cemetery plot next to his parents had to be refilled until further notice."I have to keep telling people I don't know anything, there's no closure,” said Hare.Hare said his moments of sorrow were overcome with pride.“At some point, I had to laugh,” said Hare. “He retired from the post office and was lost at the post office. I'm sure he's laughing somewhere.”The post office released a statement: 1083

Investigators have found evidence that a missing University of Iowa student was doing homework on her laptop the night she went missing, according to the woman's brother.Mollie Tibbets, 20, went missing on July 18 when she went jogging near Brooklyn, Iowa. TIbbets' brother, Jake, says investigators found that evidence that she was on her laptop that evening.The older brother of 20-year-old Mollie Tibbetts says investigators told him evidence shows she was doing homework on her computer last Wednesday evening. Tibbets was reportedly dog-sitting for her boyfriend, Jack Dalton, at the time of her disappearance. It is unclear if she returned after her jog, but the new details, family members say it is possible she did. Investigators previously executed a search warrant for Tibbits' Fitbit and social media accounts. A spokesperson for the Iowa Department of Criminal Investigations said Tibbets' case may be the first time Fitbit data has been used in an investigation in the state.  1043