A few tips for helping your Alzheimer's family member enjoy the holiday season

by Terri Dee
Illinois News Connection


Pay close attention to nonverbal cues when a patient appears agitated. Keep family gatherings small. Large groups can produce fear and confusion in those suffering from Alzheimer's Disease.


CHICAGO - The excitement of the holiday season is celebrated with family get-togethers. But for Alzheimer's patients, large groups can produce fear and confusion. The disease causes brain cell deterioration and the ability to rapidly process information diminishes daily.

Macie P. Smith, a licensed social worker and gerontologist, advised paying attention to nonverbal cues when a patient appears agitated.

"If you're going to have a small, intimate gathering, I also recommend doing name tags," Smith suggested. "Go ahead and put the person's name and the relationship to the person on the shirt, so that way they won't have to guess and wonder and try to figure out who this person is. It just helps with the ease of engagement."

Reminiscing over the family photo album is a traditional holiday favorite. Despite the best intentions, Smith explained, asking an Alzheimer's patient to identify a relative can be frustrating. The questions cause them to use brain cells that are severely impacted and could produce combativeness and aggression. She recommended singing or playing music as better choices.

The Alzheimer's Association Illinois chapter reported 311,000 caregivers cook meals, assist with basic hygiene and monitor medication intake. The needs of patients are unpredictable, leaving them with sporadic break times.

Additional stress from gift shopping and work obligations underlines the importance for a caregiver to routinely nurture their physical and mental well-being. Smith advised using a calendar for scheduling enjoyable activities.

"I've asked caregivers, 'So, what do you like to do?' They don't know, or they don't remember, because they have been so engulfed with caring for someone else and depleting everything that they've had, they've lost a sense of self," Smith observed.

For unmanageable situations, Smith recommends contacting a professional respite care service through your local department on aging. The agencies offer vouchers to pay a certified person to sit with your loved one. Another choice is asking for help from a church member, trusted neighbor or a Medicare or Medicaid-funded adult day service.


Enjoying the holidays, the Sentinel's guide to help you enjoy a mentally stress-free holiday

December 18, 2023  .::. 
Some really cool hosting hacks for your holiday party

Family Features - Entertaining friends and loved ones during the holidays offers an opportunity to slow down from the hustle and bustle of the holiday season and make lasting memories. The key is getting ahead of hosting duties so you can be present with family and friends.

Make this season's holiday hosting effortless and enjoyable with these tips:


October 29, 2024  .::. 
Stress-free Thanksgiving tips for those short on time this holiday season

StatePoint - While gathering for Thanksgiving is intended to be a joyous occasion, everyone who has hosted the feast knows it can also come with a lot of stress, and expenses.

The good news is that whether you’re a Gen Z-er hosting your first Friendsgiving on a budget or you’re a busy family preparing for guests, there is a lot to be thankful for this year.


November 17, 2024  .::. 
Holidays are no time to talk turkey, avoiding stress and tension around the table

The holidays are fast approaching. Families across the country will soon gather to break bread, exchange gifts and partake in each other’s company.

But the holiday season can also be a time that heightens unwanted stress.


December 18, 2022  .::. 
5 ways to celebrate with the holidays and keep your family pet safe

NAPSI - Most pet parents agree: their animals are part of what makes the holiday season so magical. While it’s an excellent opportunity to integrate furry family members into all the special holiday traditions and make memories together, there are a few things you should keep in mind to keep your pet safe ...


November 20, 2023  .::. 
Holiday celebrations are filled with triggers and temptations for those in recovery

CHAMPAIGN - It’s that time of the year when gift-giving, family gatherings, and cheers for the new year bring people together. Though it is perfectly normal to enjoy celebrations that are common around this time of year, the holidays can also be challenging for those in or new to recovery.

The holiday season is usually packed with social events, but this can cause people in recovery to feel lonely or anxious about the possibility of relapsing. For those who may have those concerns, it’s important they know that they are not alone - millions of Americans who are in recovery are also spending their holidays sober.


November 10, 2024  .::. 
Don't get snowed by holiday scams

BRANDPOINT MEDIA - Scams are unfortunately a fact of life these days. If it's not identity or data theft, it's credit breaches and scam phone calls. Many of us are getting scam texts, too. As the holidays roll in, the U.S. Postal Inspection Service (USPIS) wants you to know we are on the job, working to protect you and your mail and packages.


December 24, 2022   .::. 
Taking care of yourself during the holidays, steps you can take

StatePoint Media - With seasonal stressors like end-of-year work deadlines, gift shopping and hosting potentially weighing on you, plus all those extra sweets and indulgent foods to nibble on, the holiday season may be the happiest time of year, but it’s not always the healthiest. Here’s how to take better care of yourself to feel your best this holiday season.


December 14, 2022  .::. 
Grab a smaller plate this holiday season to help keep those cheerful pounds off


SAVOY - December and January bring bountiful holiday meals.

While it’s tempting to chow down, experts are cautioning about how overindulgence can make you feel mentally and physically crummy in the moment, plus open the door to long-term unhealthy eating habits.


Stress-free Thanksgiving tips for those short on time this holiday season

StatePoint - While gathering for Thanksgiving is intended to be a joyous occasion, everyone who has hosted the feast knows it can also come with a lot of stress, and expenses.

The good news is that whether you’re a Gen Z-er hosting your first Friendsgiving on a budget or you’re a busy family preparing for guests, there is a lot to be thankful for this year.

That’s because this holiday season, Sam’s Club’s private brand Member’s Mark is unveiling an innovative pre-cooked Thanksgiving meal that is ready to serve in under two hours, priced under $100 for up to 10 people and available to be delivered. Crafted with mindfully made premium ingredients, the meal offers convenience without compromising quality, ensuring a stress-free, memorable and delicious Thanksgiving. Here are the traditional Thanksgiving favorites that the meal includes:

    • Member’s Mark Smoked Turkey

    • Member’s Mark Yukon Gold Mashed Potatoes

    • Member’s Mark Pumpkin Pie

    • Member’s Mark Sweet Potato Mash

    • Member’s Mark Brussels Sprouts

    • Member’s Mark Yeast Dinner Rolls

    • Member’s Mark Macaroni and Cheese

    • Member’s Mark Cranberry Crunch Salad

Along with purchasing a convenient Thanksgiving meal, here are a few additional ways to eliminate stress around holiday prep:

1. Start Early: Get your shopping and other hosting tasks done in advance. For example, don’t wait until Thanksgiving Day to tidy up your home. Doing a deep clean in advance can help ensure your kitchen is organized and ready for the big day, and that guests feel comfortable and welcomed. Set the table and do any decorating you have planned the evening beforehand.

2. Save on Festive Flair: You can further reduce costs by going DIY with items like centerpieces and seasonal wreaths, or by shopping with retailers offering great value, such as Sam’s Club, which provides solutions for flowers, décor, wine and other hosting essentials.

3. Rely on Friends and Family: Even if you have the main meal covered, it’s still nice to get a little help from guests, who will likely ask if they can bring something. Don’t be shy about asking them to contribute an appetizer or beverage.

For more information on the Member’s Mark Holiday Meal, visit samsclub.com.

By eliminating holiday hassles, you can focus on what really matters, giving thanks and spending time with the people you care about.

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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Some really cool hosting hacks for your holiday party

Photo: Shopify Photos/Burst

Family Features - Entertaining friends and loved ones during the holidays offers an opportunity to slow down from the hustle and bustle of the holiday season and make lasting memories. The key is getting ahead of hosting duties so you can be present with family and friends.

Make this season's holiday hosting effortless and enjoyable with these tips:

1. Stick with a simple menu

There's no need to create an elaborate menu with complex dishes that take hours to prepare. Instead, build your menu around easy crowd-pleasers. Save the experimenting with new recipes and ingredients for another time when you're less likely to feel the pressure. Be sure to consider your guests' likes and dislikes and be conscious of potential dietary restrictions.

2. Serve beverages with festive flair

A beverage station is a fun and unexpected way to infuse some extra holiday cheer into your event. Offer cozy options like hot chocolate and coffee, along with an array of seasonal mix-ins and flavors. Convenient and tasty options to have on-hand for the holidays are Starbucks creamers, featuring flavors inspired by cafe beverages like Caramel Macchiato, White Chocolate Mocha and Cinnamon Dolce Latte, all which are now available in limited-time red holiday packaging online and at your local grocery store.

Give your guests some festive drink inspiration to start with, such as this delicious holiday-themed recipe for Iced Gingerbread Caramel Coffee that is sure to become a favorite. For added fun, provide an array of toppings such as marshmallows, peppermint sticks and chocolate candies wrapped in colorful holiday wrappers.

3. Plan for entertainment

When a well-acquainted group gathers, the party has a way of taking on a life of its own. In case of a slow start, or if you're entertaining different groups of friends who don't know each other well, it's a good idea to prepare some options to get guests mingling and engaged. A playlist of holiday music creates a festive atmosphere and planning a few interactive games ahead of time can help break the ice.

4. Pace your preparations

Make a conscious effort to spread your party prep over the days and weeks leading up to your event. Saving all the cooking and cleaning until the day of the party only leaves hosts exhausted before guests even arrive. Instead, make a list of everything you need to accomplish around the house and tackle a few chores each night. Do your shopping a few days ahead so ingredients are still fresh but you aren't left scrambling. Prepare any dishes that can be refrigerated or frozen ahead of time.

5. Anticipate guests' needs

The secret to great hosting isn't really a secret at all; it's simply making sure your guests feel welcome and comfortable. Providing a secure spot for coats and handbags, offering a drink when they arrive and making sure they can find essentials like the restroom may seem obvious, but they're easily overlooked basics. If you worry you'll be too busy in the kitchen putting the finishing touches on the meal, recruit a friend or family member to act in your place.

Find more inspiration and other holiday-worthy recipes at athome.starbucks.com.


Iced Gingerbread Caramel Coffee

Prep time: 3 minutes
Yield: 16 ounces

Drink:
1 cup ice
4 tablespoons Starbucks Gingerbread Naturally Flavored Ground Coffee for double strength
6 ounces water
1 ounce Starbucks Caramel Macchiato Flavored Creamer

Toppings: whipped cream
homemade or store-bought caramel sauce
1 pinch nutmeg

Place ice in 16-ounce glass.

Brew gingerbread coffee with water and pour into glass.

Add caramel creamer. Stir.

Top with whipped cream, drizzle of caramel sauce and nutmeg.


St. Joe Santa 5K Run/Walk Race on December 16

Sara Meyer poses for a photo with The Grinch after running in the inaugural event called the "Ho Ho Ho 5K" in 2018. Hundreds of Santas are expected at this year's race, bringing a sleigh-full of holiday cheer.

Photo: PhotoNews Media/Clark Brooks

ST. JOSEPH - Fire up the hot chocolate. Once again, it is that time of year for the cheery faces of Santas making their way through the streets of St. Joseph. Over 380 runners and walkers participated in last year's event, and this year's event could be even larger, with 161 runners already committed to participate on December 16.

There is still plenty of time for runners to sign up online at https://runsignup.com/Race/Events/IL/StJoseph/Santa5kRaces. Race registration closes on December 13 at 11:59 CST.

St. Joseph mayor Tami Fruhling-Voges
St. Joseph Mayor Tami Fruhling-Voges helps hand out medals and greets runners crossing the finish line at the Ho Ho Ho 5K in December of 2018. There were more than 300 participants and nearly that number in spectators, family members and well-wishers along the 5k course the first year.

PhotoNews Media/Clark Brooks

The event's race swag will include a Santa hat and beard, red long sleeved Santa race shirt, and a commemorative race medal for all participants.

After the race, this family-friendly event features a lot of warm smiles, good music, milk & cookies, and delicious hot chocolate. There will also be plenty of opportunities to have a picture or two with Santa & The Grinch at the annual community holiday event.

The St. Joe Santa 5k Run/Walk is a non-profit organization that organizes fun events to raise money for benefit local charities, while promoting health and fitness.


Related Sentinel articles
• • • •

1st annual Santa HO HO HO 5k Fun Run/Walk a success

On the way home from a marathon/half marathon race in Indianapolis, Max Painter and members of his running group lamented how the event was the last race they would run in 2018.

During the discussion fellow runner Brenda Hixon suggested the possibility of taking another road trip. Maybe to Chicago or running in Indy again at either city's Santa Hustle. The group of avid runner decided they would indeed run one more race before the end of the year.


St. Joe Santa 5k is set for December 21

If you live in St. Joseph, don't be surprised if you wake up four days before Christmas and see hundreds of fit-looking Santas running through the village. No, these Kris Kringle knockoffs won't be looking for lost reindeer or handing out early holiday presents to those who've been extra nice this year. The red shirts will be running in the 2019 St. Joe Santa 5K run/walk on December 21.


Third installment of holiday 5K held in St. Joseph goes virtual

While the Coronavirus pandemic has put the kibosh on a lot of events, it is not stopping Brenda Hixson from raising money for the St. Joseph Food Bank. The St. Joe Santa 5K will run on - online that is.

Proceeds from the race in past years was given to help support the local St. Joseph food bank pantry managed by the St. Joseph Methodist Church in partnership with the Eastern Illinois Foodbank.


• • • •

In the Know | 8 headlines from last week you might have missed


A summary of our stories from December 18 through 19. Subscribe to get your daily notification of The Sentinel's latest news and photos here. It's free and unsubscribe any time.


Prep Sports Notebook | Area basketball teams post losses
Unity's Austin Langendorf

  • Junior Aziyaha Davis led all Urbana scorers with six points in loss to Normal Community.
  • Owen Root and fellow junior Wyatt Eisenmann hauled in four rebounds apiece in win over Horizon Science Academy Southwest.
  • Addie Brooks came off the bench to post two third-quarter treys for six points for SJO at Pleasant Plains.
  • Unity snagged 21 rebounds and tallied eight assists in the 2-point overtime loss to Pleasant Plains.
  • Senior Abbie Piecaynski knocked down six fourth-quarter points, but it wasn't enough to close the gap with the generous Lady Braves' lead.

  • Recipe | Impress guests at your next wine party with this tasty tapas
    Family Features - Pairing an easy, delicious appetizer with the perfect wine doesn’t have to be as difficult as it sounds. When you’re ready to elevate your home entertaining, turn to a simplistic recipe featuring fresh, bold flavors.
    5 ways to celebrate with the holidays and keep your family pet safe
    NAPSI - Most pet parents agree: their animals are part of what makes the holiday season so magical. While it’s an excellent opportunity to integrate furry family members into all the special holiday traditions and make memories together, there are a few things you should keep in mind to keep your pet safe and healthy ...
    Coping with grief during the holiday season with loved ones, here's how

    URBANA - During the holidays, societal norms expect us to be sociable and cheerful. But it can be difficult for people dealing with the loss of a loved one. A normal shopping trip may turn blue when you hear the song you used to dance to. Or the Christmas tradition of baking cookies just seems empty without your friend there.


    Sticker shock:
    Government to halt footing bill for Covid treatment
    Nearly 6 million Americans have taken Paxlovid for free, courtesy of the federal government. The Pfizer pill has helped prevent many people infected with covid-19 from being hospitalized or dying, and it may even
    Martinie scores team-high ten in SJO loss
    Pleasant Plains - Hoping to extend their 1-game winning streak to two, the St. Joseph-Ogden girls basketball team came up short after this afternoon's road game at Pleasant Plains. Addisyn Martinie led the Spartans' in scoring with 10 points in the 55-26 loss to the host Cardinals.
    Photo of the Day
    December 17, 2022
    Kaytlyn Baker dribbles at Turkey Tourney St. Joseph - SJO's Kaytlyn Baker makes a huge effort to dribble past Mahomet-Seymour's Savannah Orgeron ...



    Photo of the Day
    December 18, 2022
    Unity football players cheer TOLONO - Players on the bench and Unity fans, even Santa, celebrate a game-tying 3-point shot from Dalton O’Neill with 18 seconds ...



    Tips to avoid an unhappy holiday season

    NAPSI - With just six days until Christmas, the United States Postal Service urges customers to be vigilant to avoid mail fraud and theft. Tis' the season for scammers and theives looking to ruin your holiday cheer.

    By now, you have seen dozens of videos of "porch pirates" - brazen theives who steal packages from doorstep in broad daylight - thanks to the door and security cameras. Mail and packages delivered to homes in nice, upscale neighborhoods, such as this one shown in this news report and this one on the other side of the country, are not spared from the most unlikely looking dispicable criminals.

    Here are some of the common mistakes people make during the holidays that lead to a lot of frustration for you and pure delight for the bad guys:

    1. Get swindled. Scammers use bogus charities and underhanded tactics to fraudulently take money from you and away from legitimate charities, especially at the holidays. Before you donate, check out the charity and look carefully at the name. Be sure to make your check payable to the organization and not to an individual. And don’t let them pressure you to give money on the spot. 

    2. Advertise your vacation. A visible pile of delivered mail and packages in front of your home is an invitation for the bad guys to help themselves. If you will be out of town or away for an extended period, have your mail held at your local Post Office. Use the HOLD MAIL feature on the USPS.com website or choose the HOLD FOR PICKUP option when shipping. 

    3. Give away cash. Cash is untraceable. It’s easy to steal, making it a tempting target for thieves. Send money another way, such as with a check or USPS money order. 

    4. Start a fire. Sending hazardous items can spark a fire in the mail system or cause someone harm. Check to see if your items are prohibited or restricted before going to your local Post Office location. 

    5. Neighborhood (un)watch. Large volumes of mail and packages make postal employees tempting targets for crooks. Keep an eye out for the safety of your mail carriers. If you see something suspicious or someone following your carrier, call the police immediately.

    6. Ignore your doors. If you don’t keep an eye on your door and porch, you can be sure the bad guys will. If you have a camera system, make sure it’s focused on capturing activity at your front door or mailbox. 

    7. Keep secrets. When you do not report a mail theft or fraud, the crook gets away with a crime. Report it! Call 1-877-876-2455. You can also report mail crime by visiting USPIS.gov/Report. 

    8. Mess with the mail. Mess with the mail and you could go to jail. 

    For more great tips you can use not just during the holidays, but all year long, visit the website at uspis.gov/holiday-2022. 

    5 ways to celebrate with the holidays and keep your family pet safe

    NAPSI - Most pet parents agree: their animals are part of what makes the holiday season so magical. While it’s an excellent opportunity to integrate furry family members into all the special holiday traditions and make memories together, there are a few things you should keep in mind to keep your pet safe and healthy throughout the festivities: 

    • Opt for pet-friendly decorations: Many favorite holiday decorations need to be kept out of pets’ reach. Mistletoe, pine needles, ivy garland, holly, lilies and poinsettias can be toxic to pets when consumed. This is why I recommend artificial Christmas trees to those with particularly curious pets that like to chew on plants. If you don’t choose an artificial tree, it’s important to note that some water additives for real trees can be toxic, so you should make sure your pet can’t access this water source. When decorating your tree, it’s best to avoid tinsel and breakable ornaments to prevent potential hazards, and you should always secure your tree to prevent a climbing cat from tipping it over.

    • Keep pets warm and dry: As the weather gets colder, pets may need a few extra layers to stay comfortable and safe while outdoors. Booties can help prevent a pup’s paws from getting ice in them and offer protection from salt-treated walkways. At home, use pet-safe ice melt rather than salt, which can be irritating to pets’ paws, mouths and stomachs. You can keep them feeling warm and looking stylish on winter adventures with sweaters and jackets such as the Reddy Black Puffer and the Reddy Colorblock Dog Sweater. A cozy handwarmer lead will help keep you warm as well while you’re out and about. When you return home, always dry off their coats and paws to remove debris and ice clumps in fur and between paw pads.

    • Choose and wrap gifts wisely: If you’re one of the nearly 80% of pet parents who, according to the 2022 Petco consumer survey of 1,000 U.S. dog and cat parents, plan to include pets in holiday gifting, make sure pets only have access to and open presents while supervised so they don’t ingest any paper or tape. I recommend sticking to wrapping paper for pet gifts, as ribbons, bows and accessories can be dangerous when ingested. Whether you’re buying advent calendars, apparel or toys for your pet, Petco’s holiday stockings offer an easy and pet-safe “wrapping” option that you can use year after year. 

    Holiday Pet

    Photo by Erik Mclean/Unsplash

    • Be aware of toxic holiday foods: Common holiday foods such as chocolate, turkey skin and bones, ham, grapes and raisins, garlic, caffeine, alcohol, onions, certain spices and sweets, especially any containing xylitol, should be avoided. For festive pet-safe foods, Petco has a variety of sweet and savory dog treats just for the holidays. If you think your pet has accidentally ingested a toxic food or other material, contact your veterinarian or the Pet Poison Helpline immediately. 

    • Prioritize pet health and wellness: Involving pets in holiday traditions can mean taking them along for a road trip, introducing them to new people or staying in unfamiliar environments—all things that can cause anxiety in pets. It’s important to keep your pet’s mental health top of mind during the holiday season and year-round. When possible, pets should be introduced to new people and pets in a neutral environment, individually and at their own pace. For pets that experience anxiety in the car, practicing with short drives or sitting in the car while parked, followed by treats and positive reinforcement, can help the adjustment and prepare them for a long ride. Calming products can help mitigate anxiety in pets, and you can also consult your veterinarian for anxiety or motion sickness treatments to help make travel easier. Training in advance of any holiday plans is also a good idea, and Petco offers both in-person and online training options at stores.petco.com/training.

    For additional tips on how to safely celebrate the holidays with your pets, visit petco.com/holiday and a Petco pet care center.


    Dr. Miller is the chief veterinarian at Petco, The Health + Wellness Co. and member of the Petco Pet Wellness Council. She received her DVM and MBA degrees from Colorado State University and has been board certified in Preventive Medicine since 2018.

    Grab a smaller plate this holiday season to help keep those cheerful pounds off

    Photo: Unsplash/Brooke Lark

    by Tim Ditman
    OSF Healthcare

    SAVOY -- December and January bring bountiful holiday meals.

    While it’s tempting to chow down, experts are cautioning about how overindulgence can make you feel mentally and physically crummy in the moment, plus open the door to long-term unhealthy eating habits.

    Have the right mindset

    Andrew Zasada, MD, an OSF HealthCare internal medicine physician in Savoy, Illinois, says avoiding stuffing yourself starts before you sit down for the meal.

    “If you come to the meal hungry, you tend to try to make up for not having breakfast. You load your plate up, which is going to cause you to overeat,” Dr. Zasada says. “Instead, have a light snack an hour or two before you sit down to the meal.

    “Put the food in one room and sit down in another room to eat. That necessitates you going there rather than having food available for another fill.”

    The meal itself

    Enjoy holiday meals, Dr. Zasada says. It’s not a race.

    Grab a smaller plate, and take smaller portions of each item. Pretend you’re filling the plate up for a child. You wouldn’t take five rolls and two big slabs of meat for a youngster, so don’t do it for your adult self.

    Other tips: Chew slowly. Between bites, put your utensil down, take a drink of water and talk to someone. This allows your stomach to fill up and tell your brain that you’re full.

    When you finish eating, leave the table, and go to another room. Staying next to the food increases the temptation to keep nibbling.

    If you can’t help it

    Dr. Zasada says despite our best efforts, sometimes you overeat during holiday meals. Maybe you don’t want to offend your aunt by not having a slice of her famous pie.

    If that happens, Dr. Zasada says there are two pitfalls to avoid: Drinking alcohol and lying down right after the meal.

    “That opens up the sphincters of your stomach, slows down digestion and increases the chance for heartburn,” Dr. Zasada says.

    Try tea or coffee after a meal instead of alcohol. But if you must indulge in a spirit, Dr. Zasada says to wait at least 90 minutes so your stomach can partially empty.

    Instead of lying down for that post-meal nap, sit upright, talk to people or play a game. If the weather is nice, go for a walk.

    A word on more serious eating issues

    Holiday meals may be difficult for people who suffer from eating disorders, such as binge eating (eating a lot in one sitting and feeling you can’t stop), anorexia nervosa (an unwarranted fear of being overweight which leads to things like starvation) or bulimia nervosa (taking unhealthy steps to avoid weight gain like purging your food).

    Dr. Zasada says, in the moment, you should have someone you trust who can help you through the holiday meal and check in with you later. Long term, he says these are serious issues that should be talked about with a health care provider.

    “Repeated bulimia will damage your teeth. It’s corrosive. You lose electrolytes when you vomit,” Dr. Zasada says. “You become sick. If you do this repeatedly, you will lose weight in an unhealthy way. You will possibly dehydrate. You will start losing muscle mass.

    “It’s just not a good thing.”

    Bottom line: Don’t get discouraged

    Dr. Zasada says one day of extra eating may make you feel bad, but it isn’t going to derail your overall health.

    “One day won’t make you fat,” he says.

    Get back into your healthy eating habits the next day while enjoying those leftovers in moderation. If you feel you are struggling to maintain a healthy weight or body image, talk to your primary care provider. They may refer you to a specialist like a dietitian or mental health provider. From there, plans could include a diet and exercise regimen, medication or, in rare cases, weight loss surgery.

    Spend less money, entertain more this holiday season

    Nicole De Khors/Burst


    (StatePoint) -- There is nothing like gathering with family and friends sharing the ups and downs of the past year and plans for the upcoming one.

    The holiday season brings an abundance of feelings that may include joy, comfort, gratitude, and unfortunately, stress. Don’t let the task of entertaining friends and family break the bank or your back.

    Instead, create memorable gatherings with loved ones while saving time and money in the process using these hosting tips from the experts at Dollar General:

    Delicate Décor
    Creating the right ambiance in your space is key to holiday decorating success. Begin by decluttering the areas of your home where you plan to entertain. Fill the extra spaces with seasonal decorations. Remember, elaborate, expensive items aren’t always needed to make a home look amazing. Decorations like small figurines, bowls filled with holiday candy or simple wreaths and garlands can do the trick of transforming your home into a winter wonderland!

    Fruitful Food
    With more guests comes more food, but it doesn’t have to mean spending more money. Shopping at discount retailers for essentials such as milk, eggs, bread and cheese can help stretch your budget. You can also make the switch to private brand items and save even more when buying foods for overnight guests, such as granola bars, cereal and snacks. Consider purchasing these household basics from a local Dollar General store, which also provides digital coupons to help you save even more.

    Supplies Stock-Up
    Of course, to entertain, you will need supplies. Stocking up on cleaning essentials, everyday cooking ingredients and entertaining basics early in the season is a great way to have everything needed before the party begins. Consider adding items such as trash bags, cutlery, paper products, other decorations and even small gifts.

    By using smart shopping strategies, you can entertain during the holidays with ease instead of stress.

    Tips for a healthy heart during the holidays

    (American Heart Association) -- Scientific research over time has shown an uptick in cardiac events during the winter holiday season, and more people die from heart attacks between December 25th and January 1st  than at any other time of the year.

    The American Heart Association, the world’s leading nonprofit organization focused on heart and brain health for all, has tips and resources to help you and yours have a happy, healthy holiday season.

    "The holidays are a busy, often stressful, time for most of us. Routines are disrupted; we may tend to eat and drink more and exercise and relax less. We also may not be listening to our bodies or paying attention to warning signs, thinking it can wait until after the new year. All of these can be contributors to increasing the risk for heart attack at this time of the year," said Donald Lloyd-Jones, M.D., Sc.M., FAHA, volunteer president of the American Heart Association and Eileen M. Foell Professor of Heart Research, professor of preventive medicine, medicine and pediatrics, and chair of the department of preventive medicine at Northwestern University’s Feinberg School of Medicine in Chicago. "This may be even more likely for many people who didn't get to be with family and friends last year due to COVID1-19 restrictions. It's incredibly important to be aware of these risks. Take a few simple steps that can help keep you heart healthy with much to celebrate in the new year."

    Here are some things to be mindful of (a list we recommend checking twice):

    • Know the symptoms and take action: Heart attack signs may vary in men and women and it’s important to catch them early and call 9-1-1 for help. The sooner medical treatment begins, the better the chances of survival and preventing heart damage.
    • Celebrate in moderation ‘Tis the season for unhealthy changes in diet and higher alcohol consumption. Eating healthfully during the holidays doesn’t have to mean depriving yourself, there are still ways to eat smart. Look for small, healthy changes and swaps you can make so you continue to feel your best while eating and drinking in moderation, and don’t forget to watch the sodium.
    • Plan for peace on earth and goodwill toward yourself: Make time to take care of yourself during the busy holiday. Reduce stress from family interactions, strained finances, hectic schedules and other stressors that tack on this time of year, including traveling.
    • Keep moving: The American Heart Association recommends at least 150 minutes of physical activity per week and this number usually drops during the holiday buzz. Get creative with ways to stay active, even if it’s going for a family walk or another fun activity you can do with your loved ones.   
    • Stick to your meds: Busy holidays can make way for skipping medications, forgetting them when away from home, or not getting refills in a timely manner. Here is a medication chart to help stay on top of it, and be sure to keep tabs on your blood pressure numbers.

    Top ten Sentinel stories from 2020

    During the last 12 months, The Sentinel has published 416 stories. Here is a look, starting with #10, our most read stories for the year 2020.

    Rational regard: Will shelling be the new normal?

    10

    Shelling

    It is the word I started using about a week or so ago in informal conversations to refer to sheltering-in-place. In our homes and apartments we are much like hermit crabs, turtles and clams safely tucked within our sanctuaries from a virus to avoid infecting or becoming infected with the coronavirus.

    Willowdale Winter Wonderland coming in December

    9
    When Lacey Smith moved into the Willowdale Subdivision with her husband and three kids in 2015, she heard tales from the past when residents would lavishly decorate their homes for the holidays.

    "I love Christmas and we have a fantastic neighborhood!" said Smith, who has lived ...

    County records 4 Covid-19 deaths, state could see another stay-at-home order

    8
    While the state's positivity numbers continue to grow at a record pace for the fourth straight day, the number of active Coronavirus cases in our area have shrunk from a high of 53 on Sunday, November 1, to 27 as of today.

    The Illinois Department of Public Health (IDPH) today reported 12,623 new confirmed and probable cases of COVID-19 in Illinois, including 79 additional deaths. Four ...

    Money Matters: Three businesses that would be great to have in St. Joseph

    7
    As St. Joseph and small towns across the country face stagnation (lack of growth) it is important that they prioritize their local economy.

    St. Joseph is a desirable place to live for many reasons. We have a great school system, small town values, a low crime rate, proximity to jobs and everyday necessities, the best El Toro in Champaign ...

    Active COVID case count rises to 69

    6
    The number of active confirmed COVID-19 cases in the area has risen to 69 as of this morning according to the Champaign-Urbana Public Health District dashboard. The combined total is an all-time high for the viral infection in the six communities The Sentinel covers.

    With the exception of Philo, each of the five other communities saw at least one new...

    Subway manager starts GoFundMe campaign to help employee

    5
    Last Thursday while at work April Patton didn't feel well. Despite the pain and discomfort, she finished her shift and continued to work several more days at the Subway located on 220 East Warren in St. Joseph before seeking medical attention. According to store manager Adam Porter, it was then she was informed that she had suffered a stroke on December 17.

    With Christmas just around the corner and learning that she would not be able to return to work...

    Statewide stay-at-home order, not if but when

    4
    "The numbers don't lie. If things don't take a turn in the coming days, we will quickly reach the point when some form of a mandatory stay-at-home order will be all that is left," Governor Pritzker said. "With every fiber of my being, I do not want us to get there. But, right now, that seems where we are headed."

    Two St. Joseph residents found dead, suspect in custody

    3
    Early this morning, Champaign County deputies arrested Jonathon Perry, of Homer, now held in custody at the Champaign County Correctional Center, on the preliminary charge murder after deputies performed a welfare check on a residence located on Shore Drive in St. Joseph.

    While searching the property around 4:15am this morning, deputies found ...

    Illinois Rural Health Association hosts virtural conference in October

    2
    Despite restrictions on gatherings due to this year's pandemic outbreak, the Illinois Rural Health Association (IRHA) plans to host its 31st Annual Educational Conference next month.

    The theme of this year’s conference is "Pulling Together in these Challenging Times". The two-day series of meetings with more than 20 workshops and panel discussions will be held virtually over the internet using a video ...

    Our top story, numero uno for 2020

    On the fence about getting vaccinated? You might not have a choice

    "With at least two Coronavirus vaccines available on the near horizon, many Americans may face a new dilemma in the way of a mandated Coronavirus vaccination.

    Just as in Star Trek: The Undiscovered Country, General Chang asks, "To be or not to be? That is the question which preoccupies our people...", to vaccinate or not to vaccinate? That is the question that will occupy the minds..."

    Angel Tree is back at the Apothecary in St. Joseph

    With the help of staff members in the school district, St. Joseph Women's Community Club goes to work to help Santa spread the joy of the Christmas holiday and put smiles on the faces of kids in St. Joseph thanks to the warmth and generosity of their friends and neighbors. Last week, the local organization that has been serving the community for 68 years, set up the "Angel Tree" at the St. Joseph Apothecary in downtown St. Joseph hoping to make this holiday season a little brighter for families throughout the village.

    "We get names of families from the schools, we talk to the family and get ideas for gifts and sizes on clothes, the community buys the gifts," Brooks Bennett-Miller told The Sentinel last week. "The Women's Club wraps the gifts and organizes for the families by child. We provide a ham and all the necessary items for the family to prepare a holiday dinner with sides and dessert. Plus, we buy each child a pair of holiday pajamas."

    She said each family also receives an El Toro gift card and a Casey gift card for gas.

    "The families are always so appreciative," she added. "When the parents come pick up their gifts and meals is so heartwarming as they are often overcome with emotion on what the community has come together to do to help a fellow neighbor."

    The way the Angel Tree works is anyone willing to help can stop in the Apothecary and choose an ornament for a child who lives in the community. The donor purchases the item listed on the ornament and brings back to the store. The buyer simply deposits the unwrapped gift into a box next to the tree with the receipt and ornament attached to it by 1pm on December 12.

    The Women's Club will take it from there. The ladies will sort and wrap the gifts for each family and deliver them along the food basket to enjoy a wonderful holiday dinner.

    For those who would like help but are unable to shop, they can make a monetary donation for any unclaimed ornaments or towards the food baskets by calling Bennet-Miller (217) 474-1068. The Women's Club can also be reached by message via Facebook or by email at sjwcc61873@gmail.com. Any member of the Women's Club will gladly help collect your donation or answer any questions.

    "This has been a tough year so what better time to be an Angel to someone else?"

    America is ready for cheer, brightness and hope

    By Glenn Mollette, Guest Commentator


    When I was a child, I thought Christmas would never come. The weeks dragged by while I wore out the toy sections of the Sears and Penny's catalogs hoping Santa might stop by. I always looked for Santa Claus and tried to stay awake on Christmas Eve just to catch a glimpse of the jolly big guy.

    Typically, I would see him at the five and dime store or G.C. Murphy's. I always had a list longer than Santa could carry. However, Santa typically managed to show up with something on Christmas thanks to hard working parents who loved Christmas and giving as much as they could.

    The anticipation of Christmas was an adrenaline boost as a child. The hopes and dreams of what might come or be always was exciting. The downtime came when late on Christmas day I had to reconcile that Christmas wouldn't happen again for another year. I dreaded seeing the Christmas tree and the outside lights come down. Christmas was always a good winter mood boost. My dad didn't put a lot of Christmas lights up outside but the ones he did put on the house always seemed beautiful and filled the outside air with cheer, brightness and hope.

    America is ready for some cheer, brightness and hope and it's coming.

    Santa Claus won't be dropping this down the chimney but it's coming soon via your local medical care provider. This one is on its way via pharmaceutical company Pfizer and biotechnology company Moderna Millions of doses of a vaccine for Covid-19 are ready to be released. This vaccine is not coming too early for a country that has been paralyzed by sickness and death.

    While the release of these vaccines is coming in record time it's still too late for many. Millions of Americans have been blindsided by this ugly disease that took their lives. People are sick today and desperately need this medicine. For all of us it cannot come soon enough.

    Business owners, restaurants, schools, churches, families, factories, the travel industry and old fashion family gatherings are more than ready for these miracle drugs that will hopefully save us from Covid-19.

    Americans are living in anticipation of a lot this December. Millions are hoping for a job, an unemployment check and a roof over their heads. They are hoping Congress will get their act together and approve one more stimulus package.

    Many Americans this year dread Christmas because they don't have any money and life is filled with worry and uncertainty. For them, life is dragging by and better times can't come quick enough.

    While this Christmas is still going to be tough there are some lights burning. We will get through this in America and our vaccines will not only turn America around but it will help millions of others in other nations as well.

    The lights are going to get brighter for 2021. Some real cheer, brightness and hope are coming. Let's get through this safely and plan one big Christmas celebration for next year.

    -----------------------------------------------------------

    Dr. Glenn Mollette is a syndicated American columnist and author of American Issues, Every American Has An Opinion and ten other books. He is read in all 50 states. The views expressed are those of the author and are not necessarily representative of any other group or organization.

    -----------------------------------------------------------

    This article is the sole opinions of the author and does not necessarily reflect the views of PhotoNews Media. We welcome comments and views from our readers.


    -----------------------------------------------------------


    Guest Commentary: Keep away the Christmas Blues

    By Glenn Mollette, Guest Commentator


    I love Elvis' song Blue Christmas, but I don't want to have one. In the best of times holiday blues strike most people. Now is the time to develop your plan for avoiding a blue holiday season and having a merry holiday one.

    If you are missing a significant person in your life the blues are inevitable. You miss them sitting at your table. You miss them coming in your home. You are reminded of how much that person meant to you. Holiday shows don't often help. While some are festive, they often remind us of the voids we have in our lives. We don't always enjoy songs like I'll be home for Christmas because we know that often home is a past memory. Being reminded of the past is not always warm and fuzzy.

    Social isolation will only make this year tougher. The best in life are the friends, family and positive relationships we have. Talking on the telephone, video chats, and good human relationship connections are important for your spirit.

    Churches, groups, fraternal organizations and et cetera need to think about reaching out to people this season. Real, actual communication is the key. People don't need more Robocalls, more Facebook videos or mail to read. People need real human interaction and this may be the toughest December in our modern history to have this.

    Sunday school classes, senior adult organizations, school organizations, classes, teams, should coordinate efforts to reach out to each other and to others. Letting others know you are thinking about them with positive reinforcement will be critical this holiday season.

    Suicides occurs much too often during the holiday season. With Covid-19, unemployment and so many issues facing our planet, the environment for an upsurge of suicide is ripe. People can be saved from this by us all helping each other.

    Make a holiday telephone list of people you are going to call often between now and January 1. You may call them every week. Or, it may be someone who needs a call every two or three days. Keep the calls brief. Often five or ten minutes will be a boost to someone. If you text message or video chat then commit to connecting with others with occasional chats and brief hellos.

    One of the ways to boost your spirit is to be helpful. Who can you help this holiday? How can you help your local school? How can you help someone who is hurting more than you? How can you help a local human aid group or senior citizen's group?

    You may know people who have lost loved ones. If you do, it helps to talk to others and say, "I know how you feel and what you are going through." There are people all around who may not be suffering as much as you. When you take your mind off yourself to help someone else, then you will find your load will be a little lighter and your spirit brighter.

    The blues may sneak up on us this season. However, begin making your game plan now for overcoming and moving beyond them.

    -----------------------------------------------------------

    Dr. Glenn Mollette is a syndicated American columnist and author of American Issues, Every American Has An Opinion and ten other books. He is read in all 50 states. The views expressed are those of the author and are not necessarily representative of any other group or organization.

    -----------------------------------------------------------

    This article is the sole opinions of the author and does not necessarily reflect the views of PhotoNews Media. We welcome comments and views from our readers.


    -----------------------------------------------------------



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