The Sentinel: 2023

Dietitian says we don't need to fear aspartame

by Tim Ditman
OSF Healthcare

URBANA - With the new year starting this week, your mind may wander back to conflicting summer news about aspartame, an artificial sweetener found in things like diet soda, gum, ice cream, yogurt and other sugar-free foods. The World Health Organization (WHO) cited “limited evidence” of aspartame being “possibly carcinogenic to humans.”

Not so fast, responded the United States Food and Drug Administration (FDA).

“Aspartame is one of the most studied food additives in the human food supply,” the agency said. “FDA scientists do not have safety concerns when aspartame is used under the approved conditions.”

Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare, explains how we got here.

Zimmer says the agency within WHO that researches cancer has four levels of certainty that a substance can cause the disease. Group one is labeled “carcinogenic to humans.” Things like tobacco, alcohol and solar radiation are here. Group 2A is “probably carcinogenic to humans.” Group 2B is “possibly carcinogenic to humans.” And group three is “not classifiable as to its carcinogenicity to humans.” Coffee and mercury are in this group.

WHO put aspartame in group 2B along with aloe vera plant extract and traditional Asian pickled vegetables.

“That group B classification means there is a possible risk for that substance to cause cancer, not that it’s necessarily linked to cancer,” Zimmer says.

The other thing to consider: Zimmer says the FDA sets an acceptable daily intake for the six sweeteners it has approved. For aspartame, the limit is 50 milligrams per kilogram of body weight. For example, someone who is 60 kilograms (or 132 pounds) would have to consume 75 packets of aspartame (think of brand names like Equal, NutraSweet and Sugar Twin) in a day to reach the limit.

“It would be pretty hard to reach those numbers,” Zimmer says.

That’s not a license to add a lot of sweeteners to your drinks or drink soda with every meal. Sugary foods are bad for your heart, among other things, and should be consumed in moderation. But cancer risk from diet soda? It’s not something to lose sleep over.

“Artificial sweeteners definitely have a place [in diets], but we don’t want to consume them in excess,” Zimmer says. For example, sweeteners can add sweetness to foods without raising blood sugar. That’s helpful for people with diabetes or heart disease. Want to cut aspartame out greatly or all together? Try fruit-infused water, which you can make at home or get at the store. But check the label. Zimmer says drink mixes like Crystal Light often have aspartame. Hint Water is a better choice, she says. Also, look for high levels of added sugar on the food label.

And in general, talk to your health care provider or a dietitian if you have questions about what you should eat and drink.

What we eat is the biggest risk factor for heart disease

by Tim Ditman
OSF Healthcare

URBANA - Philip Ovadia, MD, has a roadmap for the next time you go to the grocery store: stick to the outer sections. That’s where you’ll find fruits, vegetables, dairy and less processed meats.

The further in you go, the more likely you are to encounter sugary, processed foods that can harm your health when consumed en masse.

“What we eat on a daily basis is the biggest risk factor for developing heart disease,” says Dr. Ovadia, an OSF HealthCare cardiothoracic surgeon who, himself, changed his eating habits and went on a weight loss journey.

Moreover, he says, health care experts have moved away from high fat and high cholesterol foods driving heart disease risk. That’s not a license to eat those foods all the time. But it’s more important, experts say, to keep an eye on sugary and processed foods.

Some chief examples: candy, snack cakes, cereal, cookies, chips, crackers and packaged or canned food. Think boxes, bags and colorful labels. After all, the manufacturers want you to buy the products.

And here’s one you’ll hear many doctors say: don’t drink your calories. In other words, avoid excess sugary drinks like soda and juice.

“The problem with fruit juices, as opposed to eating the fruit, is that a lot of the fiber has been stripped out of the juice,” Dr. Ovadia warns. “You’re getting very concentrated levels of sugar.”

For example, Dr. Ovadia says a glass of orange juice may contain the juice of around eight oranges. You wouldn’t think twice about downing the orange juice, but would you eat eight oranges in one sitting?

Consequences

In the short term, Dr. Ovadia says eating a lot of sugary and processed foods will cause your blood sugar level to rise.

“Increased sugar in the bloodstream is directly damaging to our blood vessels,” Dr. Ovadia says. “This is one of the things that can start the process of plaque formation, or blockages, in the blood vessels.”

Long term, Dr. Ovadia says your body can become insulin-resistant. Insulin is the primary hormone your body uses to control blood sugar level. If you’re insulin-resistant, insulin can’t do its job. Dr. Ovadia says this is a precursor to diabetes and metabolic syndrome, a cluster of unhealthy conditions. Both are “major” risks for heart disease, he says.

Some tips:

Look for “added sugar” on the food or drink label, and consider skipping that food.

Find foods that are as close to naturally occurring as possible. As Dr. Ovadia puts it: things that grow in the ground or things that eat things that grow in the ground.

“You should be able to look at your food and know exactly what’s in it,” Dr. Ovadia says. “It should have simple ingredients. You can look at them and know what they are.”

Or ask yourself: would my great grandparents have this food available? Would they even recognize it as food?

For breakfast, try fresh fruit or a hard-boiled egg instead of a biscuit. For lunch, eat a salad with ingredients you mixed instead of a pre-packaged salad. And for dinner, get a lean protein like chicken or fish from the deli counter, not sliced meat in a package.

Pay attention to how you feel after eating.

“If you find yourself getting hungry very quickly after eating, that’s a sign that food is not providing your body with the nutrition it’s looking for,” Dr. Ovadia says.

That means you shouldn’t look at junk food as “in moderation,” Dr. Ovadia says, because you’ll most always be left hungry. He prefers the phrase: “the lower junk food, the better.”

Key takeaways:

Sugary, processed foods are a big risk for heart disease.
When shopping, stick to the outer aisles. Buy items with simple ingredients.
If you feel hungry again soon after eating, the food you ate is likely not providing the body the nutrition it needs.

Guest Commentary | The only way to lose weight is to get religious

by Glenn Mollette, Guest Commentator

2024 is here and congratulations – you are here to celebrate!

This is the time of the year when people are making New Year’s resolutions. Typically, the most common is to lose a few pounds.

I suspect you want to lose a couple of pounds. Maybe you need to lose a lot of pounds. Many of us do. From September 1 through December, 27 I gained 15 pounds. I know, that’s really bad. I wasn’t bad for four months but I had a few good spells of being bad. On September 1st, I weighed 198 pounds. Then on December 27th, I weighed 213 pounds.

My trend started when I had my colonoscopy. My doctor didn’t want me to eat any salads and a number of other healthy foods in preparation for my procedure. I had some very happy meals and gained almost two pounds leading up to my test. A couple of family get togethers, a vacation, Thanksgiving and Christmas added up to 15 pounds. Let me tell you, I can tell the difference when I put my shoes on. Also, developing plantar fasciitis and a sore foot didn’t help matters either. Many Americans deal with this occasional foot issue. During flare ups it really hurts to walk.

The only way I’ll be able to shed the pounds is to get real religious on my eating. We gain weight by eating too much and we lose weight when we cut back the portions and eat much less. A lot of our eating is habit. We think we have to be eating all the time. Winter months are tough because on cold dreary days and nights we hibernate in front of the TV and think we have to have food going into our mouths.

Consider sane proportional eating. Eat three small meals a day. Women can typically lose weight if they keep the calories to 1200 a day. If you are active then maybe 1400. Aim for three four hundred calorie meals. Men typically can lose on about 1700 calories a day. This gives you three meals at just under 600 per meal. Keep in mind that often, food has more calories than we think.

Another option is to graze all day. A fitness trainer friend says he eats six times a day, but it’s only about 300 calories at a time. The upside to this plan is you are always looking forward to your next little meal. If you like to eat all the time this may be your best plan.

Any activity that you can employ will also help. Winter months are tough so you have to be creative. Walk in place. Clean your house. Do setups while watching television. Do some toe touches, pushups, squats and anything that will get your heart rate up. Gym memberships soar at this time of the year. If you have time to go to the gym it might help you get through the winter. Mentally, it might help you to get out of the house.

I’m with you on this. My hope is to lose one pound a week. Maybe by Easter I’ll be back to where I want to be. Drop me a note at GlennMollette.com or gmollette@aol.com and let me know how you are doing and I’ll post more later if I have been able to shed my extra pounds. Good luck!

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He is the author of 13 books including Uncommom Sense, the Spiritual Chocolate series, Grandpa's Store, Minister's Guidebook insights from a fellow minister. His column is published weekly in over 600 publications in all 50 states. The views expressed are those of the author and are not necessarily representative of any other group or organization. We welcome comments and views from our readers. Submit your letters to the editor or commentary on a current event 24/7 to editor@oursentinel.com.

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The agony of defeat; buzzer-beater sinks Spartans at the Classic

BLOOMINGTON - SJO's Luke Landrus reacts after El Paso-Gridley's Chancesaye Maxon, Jr.'s last second three-pointer goes through the net in hit team's State Farm Classic finale on Saturday. Up by two and with less than two seconds on the game clock, St. Joseph-Ogden lost the back-and-forth game by one point when the 20-footer was good just before the buzzer, 49-48. More photos coming after the new year.

300 new Illinois laws set to begin on January 1

by Terri Dee
Illinois News Connection

CHICAGO - At the stroke of midnight on New Year's Eve, Illinoisans will see more than 300 new laws take effect - with changes that impact the state's healthcare, public safety and employment sectors.

Photo: Tim Zänkert/Unsplash

The Paid Leave for All Workers Act will require most employers to provide their workers with at least 40 hours of annual paid leave. And minimum wages will increase from $13 to $14 per hour.

Illinois Legal Aid Online offers online support for some of the state's underserved residents. Executive Director Teri Ross said she understands many will want to know how the new laws affect them.

"We take the legislation, which is often difficult to read and somewhat opaque, and we translate that into a plain language explanation," said Ross, "and in some cases, into some tools that people can use to assert their rights and to understand their rights."

Under a new Telehealth Services law, Illinois mental-health and substance-use patients will continue to receive telehealth coverage for treatment.

And a patient's medical care cannot be delayed while a hospital staffer verifies their payment method or insurance status.

Ross said hospitals will also be required to screen uninsured or underinsured patients for public financial assistance eligibility before their bill is sent to collections.

Another new law on the books has stirred up concerns about immigrants applying for jobs in public safety.

It allows a person who is not a citizen - but is legally authorized to work in the U.S. - to apply to become an Illinois police officer.

Ross said low numbers on police forces are due to veteran officers retiring and a lack of new applicants - and claimed policing overall needs to change.

"One of the problems that we have, in our society generally," said Ross, "is that law enforcement has been focused on communities of color, and is often not made up of people who are of color."

Applicants who are non-citizens and possess a green card that allows them to live and work in the U.S. must be authorized under federal law to obtain, carry, purchase or otherwise possess a firearm.

Wanting out of Illinois? The best Red States to consider

SNS - With so much talk on X (formerly known as Twitter) by users - probably mostly BOTS - wanting to 'get out of Dodge' and leave Illinois for a more conservative lifestyle, let's take a look at relocating to one of the many Red States.

The phrase 'Getting out of Dodge' captures the essence of seeking a new environment and a fresh start. Whether it is the pursuit of a different lifestyle, economic opportunities, or a unique cultural setting, here is a bit about navigating the waters with some practical advice for the big move.

Why anyone would want to leave a state with a competitive educational system, rich in diversity, and where residents receive quality healthcare regardless of gender or sexual orientation, is somewhat a mystery. But, if you gotta go, you gotta go. We've compiled some helpful information below for those people ready to move on.

Photo: Colin Lloyd/Unsplash

Getting out of Dodge: Why Choose a Red State?

Getting out of Dodge and opting for a 'Red State' as your next home brings a combination of financial, cultural, and lifestyle benefits. These states typically offer advantageous tax policies, like no state income tax, which can significantly boost your disposable income. This feature is particularly notable in states like Texas and Florida, where residents enjoy more earnings.

Beyond the financial aspect, Red States is known for its strong sense of community and commitment to traditional values. This creates a welcoming environment for families and individuals alike. Furthermore, the conservative political landscape often translates into business-friendly policies and a sense of stability in governance. That makes these states attractive for entrepreneurs and those seeking a less bureaucratic environment.

Texas: A Blend of Tradition and Modernity
Texas, where traditional values meet modern growth, presents a unique living experience. Its economy, one of the largest in the U.S., is powered by diverse sectors, including energy, technology, and healthcare. Cities like Austin, renowned for its rich music scene and burgeoning tech industry, offer a dynamic lifestyle.

With its mix of cultures and space industry, Houston provides a cosmopolitan experience. San Antonio's blend of historic sites and family-friendly attractions offers a more traditional Texan experience. The cost of living in Texas is generally lower than in many other states, adding to its appeal. When settling in Texas, creating cozy spaces in your home becomes part of adopting the Texan spirit, with a focus on warm, welcoming interiors.

Arizona: A Desert Gem
Arizona's distinct desert landscapes, year-round sunny weather, and burgeoning job market make it an attractive destination.

Phoenix, the state's capital, is a bustling metropolis offering a variety of urban and outdoor activities, from upscale dining and shopping to mountain hiking and botanical gardens. Tucson, with its more relaxed pace, appeals to those seeking a balance between city living and access to nature.

The state's outdoor lifestyle, characterized by golfing, hiking, and scenic drives, is perfect for adventure seekers and nature lovers.

Florida: The Sunshine State Awaits
Florida is renowned for its inviting climate, dynamic economy, and diverse cultural scene. The cost of living varies across the state, with areas like Tampa providing an affordable yet vibrant lifestyle and Miami offering a more luxurious urban experience. Florida's extensive coastline is perfect for beach lovers, and the state is a paradise for water sports enthusiasts.

With warm weather most of the year and plenty of entertainment, Florida also offers a diverse cultural experience for those who enjoy a vibrant lifestyle.

Photo: Jarritos Mexican Soda/Unsplash

When moving to Florida, it's essential to look for expert interstate movers who can navigate the unique challenges of a Florida relocation. Beyond the well-known cities, places like Sarasota offer a serene beach lifestyle, and Fort Myers is known for its historic downtown and family-friendly environment.

Georgia: Southern Charm with a Progressive Twist
Georgia combines traditional Southern charm with a progressive outlook in a masterful way. Atlanta, the state's vibrant capital, serves as a bustling center for business and culture. In contrast, smaller towns like Savannah offer historic streets and a slower pace of life for those seeking a more relaxed pace.

Georgia's diverse landscape provides ample opportunities for outdoor activities, such as hiking in the Appalachian Mountains or exploring the picturesque coastal areas. The state's rich culinary heritage, especially its traditional Southern cuisine, adds to its allure.

North Carolina: Where Innovation Meets Nature
North Carolina is a fusion of technological innovation and natural beauty. The Research Triangle, comprising Raleigh, Durham, and Chapel Hill, is a tech and academic excellence hub. The state offers a mix of urban development and natural attractions, from the bustling city life in Charlotte to the tranquility of the Appalachian Mountains.

The cost of living is reasonable, making it attractive for both professionals and families. Outdoor enthusiasts will enjoy the range of activities, from mountain biking in the Pisgah National Forest to relaxing on the beaches of the Outer Banks.

Tennessee: A Melody of Culture and Comfort
Tennessee is celebrated for its deep musical roots and comfortable living. Nashville, famous for country music, and Memphis, rich in blues and rock 'n' roll history, offer unique cultural experiences. The state's renowned culinary scene, highlighted by its barbecue and Southern comfort foods, is a delight for food lovers.

Tennessee's cost of living is comparatively low, offering an affordable yet high-quality lifestyle. However, when planning a move, it's important to be aware that moving scams are the worst. Guaranteeing an easier relocation requires partnering with trustworthy and experienced movers.

Take The Next Step

If you plan to move to a Red State, thorough research is key. Start by exploring different areas online to understand the local culture, cost of living, and employment opportunities. Visiting potential new homes can offer invaluable insights, so consider short trips to experience these places firsthand.

Pay attention to logistics, including housing, schools, and transportation options. Don’t forget that every move is unique. Tailor your moving plans to fit your specific needs and preferences.

Getting out of Dodge and moving to a Red State offers diverse experiences and opportunities. From Florida's sunny beaches and dynamic economy to Texas's blend of tradition and modernity, each state presents its unique allure.

Arizona's desert beauty and outdoor lifestyle, Georgia's blend of Southern charm with progressive cities, North Carolina's innovative spirit amidst natural wonders, and Tennessee's rich cultural tapestry and comfortable living standards exemplify the varied lifestyles available.

Hopefully, those who want immigrate to a new state will take the time to delve deeper into these options and consider carefully what each state can offer.

Prep Sports Notebook | SJO, Unity set sights on holiday tournament titles

Taylor leads SJO into title game at State Farm tournament

Normal - Coy Taylor drained a career-best 31 points in the St. Joseph-Ogden's semifinal game against Pecatonica on Friday. The Spartans advanced to Saturday's Small School Division title game at the Shirk Center, scheduled to start at 5:15 pm.

Tanner Jacob knocked down 20 points, and Tanner Siems finished with 13 points to help SJO roll over the Indians, 91-61.

Logan Smith just missed a double-double, scoring nine points, but he made it up in the paint, hauling in seven rebounds and dishing out 11 assists.

Unity advances to title game at Williamsville tournament

Williamsville - Andrew Thomas led the Rockets in an explosive first half, scoring 14 of his 16 points to send Illini Prairie rival Prairie Central into the third-place game at the Williamsville Holiday Tournament. The Rockets advanced to the championship game to face the host Bullets after winning the semifinal, 51-35.

It was another all-team outing with nine Unity players putting numbers in the scorebook. Andrew's brother, Henry, was perfect from the free-throw line, going six-for-six, and finished with 14 points. Dalton O'Neill helped round out the top three scorers with six first-half points.

Spartan girls win third-place consolation game at State Farm tourney

NORMAL - The St. Joseph-Ogden basketball program finished their run at this year's State Farm Holiday Classic with a 2-2 record after defeating El Paso-Gridley 48-30 Friday afternoon.

Addison Frick finished the consolation bracket third-place game with 12 points. Addisyn Martinie had 11 points, and Addison Seggebruch finished with seven.

Six other Spartans contributed three points or more in the victory, giving SJO a 7-8 record at the end of 2023.

Myli Ehrhardt paced the Titans (9-4) with 13 points.

Consolation bracket title dashed

Normal - After defeating Rockford Lutheran on Thursday, the St. Joseph-Ogden girls' basketball program was butted out of consolation title contention by the eventual winners, the Rams of Port Byron Riverdale on Friday.

Addison Frick nailed three treys on her way to a team-high 15 points for the Spartans. Sophomore Timera Blackburn-Kelley was the second-leading scorer with seven points. Addison Seggebruch, who connected on both free-throw shots, added six points, with Katie Ericksen matching her total with a pair of treys.

Riverdale's Alexis Duke led nine other players from her team with 12 points in the 59-42 win at Normal Community High School.

Unity takes second at holiday tourney

Bismarck - The Unity girls basketball team came up short in their bid for the Heritage/Bismarck Holiday Tournament title. The Rockets fell 59-27 to Benton Central in Friday's championship game. Seniors Raegen Stringer and Addison Ray were named to the All-Tournament team.

Out Loud .::. "It was a tough game"

BLOOMINGTON - The Sentinel caught up with St. Joseph-Ogden junior Coy Taylor after the Spartans' 66-40 win over a very good Rock Falls basketball squad at the State Farm Holiday Classic on Thursday. Taylor was up and down the floor for 25 minutes, finishing the game with 14 points, three rebounds, and three assists.

Almost 24 hours later, he was back on the hardwood, energized enough to drop a career-high 31 points on Pecatonica. Taylor put on a three-point shooting clinic, hitting six of his seven attempts outside the arch. Seeing a minute less playing time, he also dished out six assists and hauled in six boards in SJO's 91-61 semifinal win.

Taylor and the Spartans advanced to the championship game on Saturday against El Paso-Gridley.

Here's what he told The Sentinel after his game against the Rockets of Rock Falls:

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Photo Gallery | Spartans win quarterfinal over the Rock Falls Rockets

BLOOMINGTON - St. Joseph-Ogden's Coy Taylor attacks the basket from the paint during his team quarterfinal game against Rock Falls. The Spartans (11-1) prevailed 66-40 to advance to today's game against Pecatonica, which they won in a dominant fashion, 91-61. Taylor, a junior, led his team's scoring effort with 31 points. Facing El Paso-Gridley at 5:15 pm tomorrow, SJO will attempt to win back-to-back titles in the Small School Division. Below are 11 more photos from the team's win at Illinois Wesleyan's Shirk Center on December 28.

Photos: PhotoNews Media/Clark Brooks