Are you stay true to your New Year's food related resolutions?

by Tim Ditman
OSF Healthcare

We have to make them realistic

ROCKFORD - It's that time of the year again when we turn our backs on past mistakes and pledge to do better. We're talking about News Year's resolutions.

Some people will promise to quit smoking, exercise more frequently or maybe plan to reunite with long lost friends or loved ones. But about this time every year one of the most talked-about resolutions is to improve our diets and perhaps lose weight.

Photo: Unsplash/Brooke Lark

While most people are more than ready to put 2022 in the rearview mirror, what are the best ways to go about making our food-related resolutions attainable now that 2023 is here? 

"We have to make them realistic," says Adam Schafer, a clinical dietitian with OSF HealthCare. "A lot of times people say I want to eat healthier or be healthier. There are no specifics to that. We need to make sure resolutions are very specific and that you can measure it rather than throwing something out there that has no real meaning to it."

The keys to sticking with your food resolutions include setting specific goals, measuring those goals, and having a plan to meet those goals. Schafer recommends setting S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, Time-bound). The best ways to change behaviors is to focus on small, achievable habits and activities that will help improve your health over time.

When it comes to eating habits, there are going to be good times and bad. No one is perfect. Schafer says the key is to not beat yourself up over a bad eating day here or there. If you do stumble occasionally, reflect on what you did wrong and move on without any regrets.

If one of your resolutions is to lose weight, Schafer recommends thinking about what did or didn't work in the past before setting your weight loss goal. Rather than concentrating on a certain number, think about things like your clothes fitting better, or your ability to do certain activities easier or better. These milestones will help you maintain a more positive mindset and keep you motivated to stay the course.

"Focus more than just on weight," says Schafer. "A lot of times we focus on a certain number when it comes to weight loss, but if you're exercising too you may be putting on muscle. It's not going to reflect well on the scale and you're going to assume you're not doing well and you're going to quit."

Other tips include:

Fill up on fruits and vegetables

Drink more water

Watch your sodium intake

Plan your meals

Keep a food log

And if you don't set goals early in 2023, don't sweat it. There's never a bad time to get started on making healthy lifestyle changes. Proper nutrition isn't a quick fix, Schafer says. It's a habit that we will work to develop for the rest of our lives.

"It's never too late to get started on one," he adds. "If you feel like you missed the New Year resolution time frame, there is always time to improve on yourself, whether it's related to diet and health or anything else in life."

Four signs you need a new roof over your head

Communication-76/Pixabay

SNS - A roof is one of the most important components of any home. It protects the structure and its inhabitants from harsh Illinois weather, debris, and even pests. However, over time, roofs can become damaged due to age or extreme conditions.

Knowing when it’s time to re-roof your house can save you money in the long run, as well as protect your home’s structural integrity. In this article, we will discuss the signs to look out for that indicate when you should consider re-roofing your home. Here are four signs when you need re-roof your home or rental property.

#1 Cracked or Missing Shingles

Shingles are thin strips of material that form the surface of your roof. It looks like overlapping triangular tiles. If you notice that your shingles are cracked, missing, or curling up on the edges, then it’s a sign that they need to be replaced. This can happen due to age or exposure to extreme weather conditions such as hail and wind. Missing shingles can also result from poor installation or poor maintenance.

While this can be an easy fix, you still need to consider hiring experienced roofing contractors like Mighty Dog Roofing to ensure that your shingle replacement is done correctly. If you don’t replace your missing or cracked shingles, then it can lead to more damage and cost more money in the long run.

#2 Sagging Roof

If you notice that your roof is sagging, it could be a sign of a structural issue with your roof decking, which supports the entire roof structure. If this is the case, it’s crucial to have a professional to inspect your roof right away, as sagging can lead to catastrophic damage and costly repairs.

It could also be due to poor ventilation or inadequate insulation, both of which can contribute to premature wear and tear on your roof. In any case, it’s best to have a professional inspect your roof and determine the cause of the sagging so that it can be addressed promptly.

#3 Sunlight Coming Through Your Roof

If you notice that sunlight is coming through your roof, then it’s time to re-roof. This could mean that there are gaps or holes in your roof that need to be patched. These gaps can allow moisture and pests into your home, as well as cause energy loss due to heat escaping from the house.

The good news is that patching these holes or gaps can usually be done relatively quickly and inexpensively. However, if there is extensive damage to the roof, then it may be time to consider re-roofing your home.

#4 Age of Roof

The age of your roof can also be a factor in determining whether or not you should re-roof. Most roofs are designed to last around 20 years, and after that, they can start to deteriorate due to age and weather conditions. If your roof is more than two decades old, it’s probably time to consider re-roofing your home.

Good thing is, modern roofs are made of much more durable materials than those used in the past and can last for up to 50 years with proper maintenance. So, when it’s time to re-roof, you can be sure that your new roof will last a long time.

How to Re-roof Your House

The first step to re-roofing your home is to contact a roofer for an inspection. A professional roofer will be able to assess the condition of your roof and advise you on the best course of action. This could mean anything from repairing small issues to completely replacing the roof.

If it’s determined that you need to re-roof, then the roofer will be able to recommend materials and products that are best suited for your home. It’s important to take their advice, as they have a lot of experience in this field and know what works best. Once you have decided on materials and products, the roofer will be able to provide you with an estimate for the cost of the project.

Common Cost for Re-roofing

The cost of re-roofing your home will largely depend on the size of your roof, the materials you choose, and any additional services like repairing existing damage. Generally speaking, re-roofing projects can range from a few thousand dollars to over $10,000 depending on the size and complexity of the job.

Re-roofing your home is not an easy job and it is very important if there is a need. By keeping an eye out for signs of damage and taking action to address any issues, you can help ensure that your roof lasts as long as possible and protect the value of your home.

If you suspect that your roof may need to be replaced, then don’t hesitate to contact a professional roofer for an inspection and advice. With the right materials, a good plan, and proper maintenance, you’ll be confident knowing that your new roof will protect your home for years to come.

Photo of the Day | January 12, 2023

Photo: PhotoNews Media/Clark Brooks

Rockets fight fall short at Christie Clinic Shootout

ST. JOSEPH - Unity's Henry Thomas drives to the paint into Normal University's Jacob Johnson in their Christie Clinic Shootout game last Saturday. After a nearly even first period of play, U-High outscored the Rockets 20-12 in the second frame and held the lead until the final buzzer. Thomas finished with a team-high 13 points, but it wasn't enough to get past the Pioneers, who won 56-48.

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Like to travel? 4 pro tips from seasoned travelers on luggage

Brandpoint -Travel is back big time and whether you're racking up the miles for work or planning a relaxing getaway, there's one staple that travelers must have: luggage that can keep up with the journey. The right bag and approach to packing can make your trip a breeze, while the wrong luggage and poor planning can cause unnecessary frustration.

To uncover what luggage will last and still be easy to use, look to the advice of those who are always traveling for work and leisure — like Ofelia Silva and Ken Sosko, executives of Travelpro, the pilot-founded luggage brand used by airline professionals from more than 90 airlines globally.

Photo provided

From what to look for in quality and features, to how to effectively pack your suitcase, Silva and Sosko share their top four tips and tricks that every traveler should know.

1. Quality over trend

Before buying that trendy suitcase you’ve been eyeing, take the time to research the quality of the item and the brand. Look at the materials and check it has reinforced stitching, resilient zippers that stay on track and closed, and handles sturdy enough to not bend or buckle when in use.

With its professional and clean design, Travelpro’s best-selling Platinum Elite collection is Silva’s top pick for business travelers while the new Maxlite Air collection is ideal for leisure trips with its lightweight build, allowing you to pack everything you need and more. Both collections are rigorously tested for durability, while remaining sleek and stylish.

2. Softside vs. hardside luggage

The debate between softside and hardside luggage is red hot among travelers, but it really boils down to packing style and personal preference. Looking for a little extra packing space? Softside luggage easily expands, allowing travelers a bit more packing flexibility. Searching for a suitcase that is incredibly sleek in its design yet ultra-resilient to damage? A hardside suitcase with its clean lines and strong polycarbonate shell is the go-to option.

To make sure the brand’s luggage withstands the toughest travel conditions, Sosko’s testing team works hand-in-hand with airlines to go behind the scenes at airports, examining what luggage really goes through. This insight informs the brand’s 15 durability tests, including a rolling test, cold drop test and a handle strength test, which all result in luggage that is crack, scratch and moisture-resistant.

3. The art of packing

Even if you have lightweight luggage, overpacking is a common pitfall for travelers. Prior to each trip, take ample time to think about what you need and how you will pack everything. Think of a capsule wardrobe you can bring, meaning interchangeable clothes that complement each other. Keep in mind, shoes are often heavy and take up space, so either wear your heavy shoes on the plane or think of leaving them at home for something lighter.

As for the act of packing itself, some travelers opt to roll clothing to save space and eliminate wrinkles, while others swear by packing cubes, allowing you to divide your suitcase into specific compartments. No matter the strategy, consider doing a practice run in the week leading up to your trip to see how everything fits.

4. Luggage set advantages

Since you’ll probably need both a checked bag and a carry-on suitcase at some point, why not buy both as part of a set? Not only will your luggage match, but the price is usually less than buying two single bags. This also gives you the flexibility to choose the right-sized suitcase depending on your packing needs and destination.

Photo provided

If you’re traveling light, a carry-on suitcase will likely hold all of your items and spare you the hassle of checking a suitcase. You'll also save time if flying with a carry-on because you’ll avoid waiting at the baggage carousel, not to mention it reduces the risk of lost luggage. Just make sure you know the size and weight limits for both checked and carry-on luggage before flying to avoid overweight fees.

CPR, it’s a critical skill for young people should learn

by Tim Ditman
OSF Healthcare

URBANA - After professional football player Damar Hamlin suffered cardiac arrest during a game, experts are talking about the importance of knowing cardiopulmonary resuscitation (CPR).

CPR is a life-saving skill. And for Jordan Meeks, a pediatric wellness specialist at OSF HealthCare, it’s a critical skill for young people to learn.

"Most cardiac arrests happen in people 40 years and older, a lot of teachers, parents, grandparents, coaches and those that young people are spending a lot of time with," Meeks says. "And young people are getting to a point where their body is maturing, so they’re able to do those compressions with enough strength to be helpful."

Meeks visits schools across Illinois teaching students hands-only CPR. Recently, she was in Fisher, a small, rural town where it might take first responders a little longer to get to an emergency - all the more reason to equip junior high and high school students with CPR skills.

CPR basics

Meeks says CPR is used when someone is unconscious and in cardiac arrest (in other words, having a serious heart problem).

The first thing to do is call 9-1-1. If you’re by yourself, put the phone on speaker while you help the ailing person. Get over the person, interlink your fingers and press hard in the middle of the chest over and over.

"It’s compressing the chest in half at a rate of about 100 beats per minute. Think of the song Stayin’ Alive by the Bee Gees,” Meeks explains. "The compressions help restore blood flow to the body and brain, which is really important to help preserve that person’s life."

CPR may also be done alongside an automated external defibrillator (AED), a small device that’s common in schools and workplaces these days. Meeks explains that two pads are applied to the patient’s skin - one near the heart and the other on the person’s side - with wires leading to the AED box.

"It gives you step-by-step instructions. It’s going to tell you when you need to stay clear of the patient. It will analyze the heart’s rhythm to see if it’s regular, irregular or not beating at all,” Meeks says. "Then it will provide instructions on whether to deliver a shock. You press a button to deliver a shock. Then it will tell you to start CPR."

The AED will then continue the cycle of shocks and CPR until first responders arrive.

Teaching hands-only CPR does not require certification, Meeks says. Someone can easily learn the tools and pass them on to others.

Adding the skillset of mouth-to-mouth resuscitation - when you exhale into a patient’s mouth to help revive them - is a little more involved. Meeks recommends calling your local first responders (police, fire and ambulance), your local hospital or the American Red Cross to learn about those CPR training opportunities.

Training young people

During her stop in Fisher, Meeks watched as students performed CPR and applied AEDs to manikins. A red light on the manikin meant the compressions were too fast or too slow. A green light signaled a good pace. To Meeks’ delight, there were more green lights than red.

"The manikins are very much like the human body, so the students get a really good, hands-on experience with how CPR works,” Meeks says. "They also learn how to use the AED. Most students know where it is in their school, but they’ve never seen it before. They have no idea how it works."

You can count Paige Ferguson and Kira Becker, both juniors at Fisher High School, among the adolescents who think the training is valuable.

"You just had to stay at a consistent pace, which was difficult [to start]. But once you got that pace going, it was pretty easy to stay with it," Ferguson says, describing the training.

"It’s important to know this so you can help friends and teachers in your daily life. You can help save a person’s life,” Becker says.

One of those teachers is Doug Ingold, the health and physical education instructor who asked OSF to train the whole student body.

"It’s great to have hands-on experience. It’s different than just watching a video,” Ingold says. "Having OSF come in and give the students actual practical experience really gives them a good idea of what it takes to do CPR."

Five ways to increase the value of your home in today's competitive real estate market

Photo: Binyamin Mellish/PEXELS

SNS - There are many ways to increase the value of your home without making any significant changes, regardless of whether you want to sell or rent. If your property is in good overall condition and has been well-maintained, you should be able to get by with just a few quick changes. For instance, a fresh coat of paint and some yard upkeep are the usual things home do. Furthermore, these home improvements won't just make your house more appealing to potential buyers. These improvements will probably also raise its value, putting extra money in your pocket when selling.

So whether you want to sell now or later, these improvements can be a wise investment in your future. And while every home is different, there are simple ideas to increase the value of your home that can apply to any property. Moreover, they are also simple to make and won’t cost you a fortune.

Repair and replace

The little flaws in your home that you may have become accustomed to will be evident to buyers viewing it. Therefore, if you're considering selling your property in the future, look over it thoroughly and develop a list of all the little improvements you want to make before putting it on the market. It is not unusual for your home to have tiny issues in some parts, but you can quickly remedy them.

For instance, if there are broken lightbulbs, be sure to change them. If a faucet is leaking, replace it. It could be necessary to refinish hardwood floors, touch up moldings or door frames, or even replace them entirely. Making a good first impression on potential buyers requires little effort. So ensure to test the functionality of the smoke detectors, windows, drawers, and toilets. You will thank yourself later for doing so.

Repaint and refresh

A new coat of paint is one of the fastest ways to transform and refresh a house. One or two coats of paint will quickly revive the appearance of your property's interior or exterior walls if they start to seem dull, enhancing the impression your home gives. Of course, repainting the outside can be costly. However, this is typically a wise investment because potential buyers would use an exterior that needs work as a significant negotiating point. Also, when choosing the paint, stick to neutral hues. Bright paint or patterned wallpaper may be to your liking, but it might be a significant turnoff if it doesn't appeal to your potential buyers.

At the same time, when repainting yourself, focus on one room at a time. Pick a warm, dry day and relocate your furniture to a storage facility or your new home. It might be a challenge, but you can easily find the help you need with moving professionals in Chicago and in other major cities if you are planning to move to or from Urbana-Champaign. With the help of experts, your task will become a piece of cake. And as soon as you have the furniture out of the way, you can repaint and refresh your home freely.

Declutter and depersonalize

To determine the value of a property, buyers must view the space they will get. They want to examine the walls and floors, which can be challenging if most of them are covered with your possessions. You are selling a way of life and a dream when you put your home on the market. Therefore, buyers need to visualize the rooms and see themselves living there. As a result, eliminate all the clutter crowding the area and blocking the view. Go from room to room and make an inventory of your belongings. Then, sort the items in piles for keeping, donating, or throwing away.

At the same time, since no two people have the same taste in design and, as we mentioned, buyers need to be able to see themselves living in your home, you might want to take down very personal items. It doesn't always happen for something to increase the value of your home just because you like it or it defines you. So be very careful with what you leave in sight.

Improve the curb appeal

Buyers appreciate a nicely groomed yard; if you have one, it doesn't cost much to update yours. A home's yard is a good indicator of the overall level of work put into the property. Debris, unkept gardens, or messy yards can quickly turn buyers away. But you can improve your yard by adding plants, rocks, bushes, ground cover, trees, and mulch. That will make it seem attractive and new. A nice yard will encourage buyers to see themselves relaxing outside throughout the year, which will aid in the sale of the property.

On the other hand, because some buyers will only have the time to visit at night, pay attention to yard illumination. You can give your yard a modern and elegant look using outdoor illumination, such as solar lamps, path lights, wall lanterns, and fairy lights. Make smart investments

Our homes are growing smarter as the planet embraces the digital revolution. According to recent studies, almost all homes currently have at least one smart gadget. Smart doorbells, thermostats, locks, and lightbulbs are a few examples of such devices that you can operate using your phone or even your voice. Therefore, if you currently don't have any smart technology in your home, try investing in some, as it can offer a great return on investment. And since these gadgets are becoming inexpensive, you don’t even have to break the bank, but they can help you increase the value of your property. Additionally, you'll get to use your smart technology before selling your home.

Final words

There are many more ways to increase the value of your home. However, the ones we mentioned are popular, cheap, and require little effort. So if you plan on selling your home now or in the future, use these great ideas to make your sale successful and rewarding. Your buyers will be happy and satisfied with the property they bought, and you will have more money in your pocket.