The Sentinel: School

Make the most of your morning hours for more productive days

Photo provided

Family Features - From a regenerative bath to that first cup of coffee, early morning rituals have the power to heal, restore and fuel. They can leave you feeling accomplished, empowered and ready to take on the day. How you spend your hours from 5-9 each day can ensure you're well prepared to tackle whatever your 9-5 throws your way.

Establishing a well-planned and consistent routine removes the guesswork and makes it easy to accomplish more during these essential hours that set the stage for the day ahead. Get a jumpstart on your day with these tips to make the most of your morning routine.

Set Personal Goals

Just as no two people are exactly alike, your morning routine should reflect your unique needs. Some people need these early hours to ease out of sleep and gradually work toward a busy day while others jump out of bed ready to set the day in motion. Decide what you can realistically accomplish in your waking hours before you hit the office or school drop-off line and plan a sequence that makes sense for you and your family. When you have a steady routine in place, it's typically easier to keep up with habits like early morning workouts, and on days when your energy is lagging, you can shift into autopilot and still get everything done.

Create a Rejuvenating Space

No matter your 5-9 routine, the bathroom is central to it. You can start the day with a more positive outlook when you get ready in a space that's equal parts functional and beautiful. With stunning design, innovative features that make life easier, environmentally conscious performance and do-it-yourself installation ease, the Aspirations Collection from American Standard provides a full suite of bathroom products to start your day right.

This collection gives you plenty of reason to consider upgrades, whether coordinating a full bathroom and accessories or installing just one or two elements like a unique faucet. Choose one with a pull-out, swivel spout to quickly clean those hard-to-reach corners or a touchless option for hands-free convenience. Find the right sink to match with four different stylish options that lend a personal design while streamlining morning routines for you and your family. Awaken your senses with a four-function showerhead and keep all your bathing essentials organized with a clever shelving wall panel. Reflecting nearly 150 years of quality craftsmanship, design and reliability, each piece within the collection delivers big on style and performance.

Practice Good Sleep Habits

The way you end each day influences how you start the next one. Going to bed on time, avoiding screen time before you turn out the lights and creating a comfortable sleep environment are all keys to restful sleep. However, managing your sleep doesn't end once you reach dreamland; your wake-up routine is also an essential aspect of a healthy sleep schedule. One of the biggest detriments to quality sleep is hitting snooze to delay your day. Just a few more minutes easily becomes 20, 30 or more and none of that time is quality rest, so you're not really gaining anything.

Photo provided

Ensure You're Well-Equipped

Few things can sidetrack a good morning routine like discovering an empty bottle of shampoo or an empty can of shaving cream. Make a habit of regularly taking inventory of your morning supplies. Watch for sales so you can keep backups on hand to ensure you'll always have your favorite toiletry items ready to help you feel refreshed and ready to go.

Make Time for Breakfast

Countless studies affirm the importance of a well-rounded breakfast. Researchers have found good nutrition provides fuel to help give you energy, promote clearer thinking and problem solving, improve mood and memory, and more. If you can't stomach a full meal, look for alternatives to give your system a morning boost, such as a protein-rich smoothie early and a more substantial snack later in the morning.

Enjoy a Mindful Moment

Making time to relax or do something you enjoy can set a positive tone for the day. You might savor a few quiet moments over a cup of coffee or spend quality time with a pet. Early morning light and nature sounds can provide calming background for meditation, or you might simply use the time to organize your to-do list so you feel better prepared to tackle the day.

Take Time to Tidy Up

When it's time to put the workday behind you, it can be easier to make the mental shift from work mode to life mode when there's not a list full of chores awaiting you at home. As part of your morning routine, make your bed, clean your vanity countertop and complete other small chores to make your evening load lighter.

Guest Commentary |
Americans are living under greater financial burden

by Glenn Mollette, Guest Commentator

The average monthly car payment for a new vehicle is $734 according to second-quarter 2024 Experian data — up 0.1% year after year. Used cars have an average monthly payment of $525, down 2.1%. Meanwhile, new lease payments average $586, a 2.3% decrease.

The average house payment is around $2,700 per month.

The average rent payment is between $1,300 and $1,789 per month.

According to the Bureau of Labor Statistics data, the average single person can spend between $238.46 and $434.33 per month on groceries. Many factors will impact a given individual's expenses, such as location and eating style.

The average family spends about $270 at the grocery store per week, but that number increases when children are taken into account. Families with kids spend an average of $331 a week on groceries or 41% more than families without kids. USA Today Jan. 20, 2024

The average cost of utilities in the U.S. is $500 to $600 per month or $6,000 to $7,200 per year, including electricity, gas, water, sewer, phone, internet, and streaming or cable TV services. Utility bills depend on your location, home and household size, individual utility usage, and your home's efficiency. March 13, 2024 Home Guide

On average, Americans spend between $150 and $200 per month on gas. The amount spent on gas depends on a number of factors, including:

State: Gas prices vary by state.
Lifestyle: Factors such as driving habits can affect how much is spent on gas.
Vehicle type: The type of vehicle a person drives can impact how much they spend on gas. For example, drivers of full-size SUVs pay more on gas than drivers of subcompact or compact cars.

In 2023, the average cost of health insurance in the United States was $8,435 per year for single coverage and $23,968 per year for family coverage. This was a 7% increase from 2022.

The United States has one of the highest costs of healthcare in the world. In 2022, U.S. healthcare spending reached $4.5 trillion, which averages to $13,493 per person. By comparison, the average cost of healthcare per person in other wealthy countries is less than half as much.

For children attending public school from kindergarten to 12th grade, parents can expect to spend a total of roughly $162,899.86 on their child's education and related activities.

Unfortunately, it takes money to pay the bills. Living a modest lifestyle requires a monthly intake of cash - a lot of cash.

You might survive for a while on a small income but as you can see from any of the items above that a modest income makes life a strain when it comes to paying the bills.

Many Americans are already working two jobs. The runaway cost-of-living in America has made it almost impossible for average people to keep their heads above water. Anything that you buy costs a fortune. The cost-of-living increase needs to come to a halt so that Americans can catch up. Until this happens millions of Americans will continue to experience financial strain.

Glen Mollett 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.

Back-to-school illnesses, kids need their immunizations

by Matt Sheehan
OSF Healthcare

A return to school comes with a return to activities.

But no matter if it’s fall sports, extracurricular activities, or just hanging out with friends, there comes the increase spread of viruses, according to Doug Kasper, MD, an infectious disease specialist with OSF HealthCare.

Photo provided

Dr. Doug Kasper

“Not only are children, but the family unit as a whole is starting to do much more. They’re going to be exposed to each other much more than they have been over the next few months,” Dr. Kasper says.

The three main viruses remain the same as the past few years: Influenza (flu), COVID-19 and respiratory syncytial virus (RSV). But others will arise as well, including adenovirus, rhinovirus/enterovirus (common cold) and more.

When viruses tend to peak

“Influenza in Central Illinois starts to appear around November, and peaks in January,” Dr. Kasper says. “RSV, particularly in young children, starts to show up in September or October. COVID-19 has been a bit more seasonal each year, but we start to predict peaks in October. What you’ll notice is that all of those will start to overlap.”

How vaccinations play a role

As millions of kids are returning to school, Dr. Kasper says it’s time to start scheduling checkups with their pediatrician and discussing back-to-school vaccinations.

“Vaccination now has more of an effect of protecting the individual so they can remain in their activities, school or job as long as possible,” Dr. Kasper says. “We know in most situations there is more than one person in the household and more than one child at home. It's also helping decrease spread within the family unit when these things are brought home."

The flu vaccine, Dr. Kasper says, is recommended for anyone 6 months or older. Whereas the RSV vaccine is only available to certain people.

"RSV is most severe in our younger populations, ages 2 or younger, or in those 60 and older. While vaccination is only offered in select age groups, including pregnant women, there is still benefit to the family unit for the family to make sure those who can be vaccinated against RSV do get those at the appropriate time,” Dr. Kasper says.

The COVID-19 pandemic may have come and gone, but the recommendation for yearly vaccination is starting to resemble the same strategy as the flu vaccine.

"COVID-19 guidance will be a little different,” Dr. Kasper adds. “We're expecting an updated vaccine that will come out in the fall, probably October. We'll have unique recommendations for different age groups or those with medical conditions. But I'd expect the recommendation of one additional COVID-19 vaccine or booster for the fall into winter season.”

Respiratory virus symptoms

The Centers for Disease Control and Prevention (CDC) lists a dozen symptoms you may potentially experience if you become sick with one of the abovementioned viruses.

Fever
Chills
Fatigue (tiredness)
Cough
Runny or stuffy nose
Decrease in appetite
Sore throat
Vomiting
New loss of taste or smell
Headache, muscle or body aches
Diarrhea
Weakness

If you have trouble breathing or chest pain, seek emergency medical care immediately.

The CDC’s current recommendation is to stay home and away from others until at least 24 hours after you are fever-free, and your symptoms are improving. Remember to wash your hands and improve airflow by opening windows and bringing in fresh outside air, purifying indoor air or spending time outdoors. Make sure to routinely change your central heating, ventilation and air conditioning system filters every few months.

Back-to-school |
Experts offer four tips to keep the stress lower than in the past

Photo: Greg Rosenke/Unsplash

SNS - As summer draws to a close, millions of students across the country are preparing to return to the classroom, marking a significant and often emotional transition. The annual back-to-school season stirs a mix of excitement, anticipation, and understandable anxiety, not only for students but also for parents and caregivers.

The role of families during this period is far from passive. Experts emphasize that parents and caregivers play a crucial role in easing the transition back to school, with proactive preparation serving as a key strategy to mitigate stress.

"Parents are not just bystanders in this process," said Dr. Raymond Garcia, Chief Medical Officer for Rosecrance Behavioral Health. "Their involvement can make a significant difference in how smoothly the new school year begins."

Every child deserves the mental health support they need to succeed

Mental preparedness and emotional support, experts say, are essential components of a successful start to the academic year. Establishing these elements early can create a foundation of hope and optimism for students, easing the transition and helping them face the challenges ahead.

To assist families in this process, Rosecrance experts offer the following recommendations:

Reestablish routines early: Begin setting regular bedtimes and wake-up schedules before the school year starts to help students adjust gradually.
Tour the school: For students entering a new school, visiting the building and meeting key staff members can alleviate anxiety and make the first day less daunting.
Involve students in preparations: Engaging children in tasks like shopping for school supplies can help build excitement and a sense of ownership over the new school year.
Communicate openly: Encourage conversations about school-related concerns and hopes both before and after the year begins. Listening to children’s experiences and feelings can provide crucial support during the transition.

Adolescents, in particular, may experience a range of emotions as they settle into the new school year. While a certain level of anxiety is normal, persistent uneasiness or sudden changes in behavior—such as withdrawal, increased hostility, or disengagement from activities—may signal deeper issues that require attention.

"Every child deserves the mental health support they need to succeed," Dr. Garcia noted. "By ensuring they have access to these resources, we're giving them the tools to navigate their challenges and setting them up for a brighter future."

For families concerned about their teenager's mental health, Rosecrance offers personalized, one-on-one support to help young people refocus and receive the care they need.

As the school year begins, the focus remains on fostering a positive and supportive environment, ensuring that students are not only academically prepared but also emotionally equipped to thrive.

Urbana Kindergarten Connection to be held on April 5

URBANA -- This year's Kindergarten Connection will be held at Lincoln Square Mall from 11am - 5:30p on April 5. Families with children who will be 5 years old on or before Sept. 1, 2022, can register their students for the upcoming 2022-23 academic year.

The future kindergartner does not need to accompany the parents to the event unless they speak a language other than English or a language other than English is spoken at home with the family. The child will need to undergo an English language screening.

Parents should bring a government-issued photo ID, the child's official birth certificate. and phone numbers for emergency contacts. Parents or guardians will need to provide a signed mortgage or lease as proof of residency. If a copy of the lease is not immediately available, two other forms of proof such as a driver's license, utility bill, voter registration, or a change of address notification from the post office can be submitted in place of a lease/mortgage contract.

New invention may reduce need for mask in classrooms

Photo provided

It makes sense that these particles can be easily pulled by the room’s HVAC system or larger air purifier.

(NAPSI) -— A new approach to indoor ventilation has been developed that can significantly decrease the risk of COVID and influenza outbreaks in schools, offices and other indoor environments, and even speed a reduction in mask wear.

The innovative invention captures and cleans individuals’ breaths within seconds, before potential viruses have a chance to be dispersed throughout a room, improving overall indoor air quality. Current methods, including upgrades to existing HVAC systems, have proven somewhat ineffective as COVID outbreaks continue to create disruptions in indoor settings throughout the United States.

"Existing ventilation systems in schools, offices and elsewhere were not built for virus control. Not only does better ventilation decrease the risk of catching COVID, it has been shown to also improve work productivity and school performance," said Larry Schoen, P.E., Fellow ASHRAE, Principal Engineer for Schoen Engineering Inc. "And even after upgrading a traditional HVAC ventilation system with better filters, it still allows virus-laden air to affect others in a room, creating the potential for contagion."

According to Dr. Rama Rao Amara, Emory University School of Medicine: "We know that COVID, as well as many other viruses, are airborne, meaning they spread through the air in microscopic, aerosolized particles. So, it makes sense that these particles can be easily pulled by the room’s HVAC system or larger air purifier. To stop COVID and other pathogens, such as influenza or even the common cold from spreading in indoor environments, it is vital to capture an exhaled breath before these aerosols have a chance to journey around a room. We need to re-evaluate how indoor air quality is managed."

Called Air-Clenz, the new technology has been customized for classrooms so teachers can see students as they did in pre-COVID settings. The size and positioning of the unit on the desk or cafeteria tabletop let students place their computers, textbooks or lunch trays within the air collection unit, so exhaled air is captured and cleaned of viruses or other pathogens while a student studies, eats or works.

"Capturing exhaled air close to the face before it becomes dispersed has been totally overlooked," said Stuart Sheldon, CEO of Air-Clenz Systems. "Except for a face mask, which most individuals would not want to wear for the rest of their lives, there is no known system in the world that captures even 50 percent of one’s exhaled air without also cleaning 100 percent of the air in a room or enclosed space. There are literally hundreds of different commercial air purifiers and HVAC system options, but none come close to achieving what Air-Clenz can achieve."

The technology adds to the HVAC system for even cleaner air.

Dr. Anita Broach, Air-Clenz’s Chief Scientist, adds: "Research demonstrates that Air-Clenz’ technology typically captures and cleans more than an estimated 85 percent of a person’s exhaled breath in approximately three seconds. The captured air is then cleaned to a 99.9 percent level before being recirculated."

Listening is important, Coping with the stress of social and academic struggles

Matt Hawkins, Rosecrance Health Network

The first semester of school brought its share of challenges as students and educators readjusted to in-person learning environments. As classes began, it became clear that two interrupted years left many youth falling behind in academics and social learning skills.

A lack of face-to-face interaction and an increased dependence on less-personal virtual learning hindered the development of social skills critical for these formative years. In addition, the stress of changing learning environments made it more difficult for young students to learn or retain as much information. High school students focused on college preparation may have felt added stress of not meeting personal academic expectations or scoring as high on the SAT as the would have liked.

Beyond the classroom, developing adolescent minds may have struggled to process the constant stream of harsh political conversations and news headlines that flooded social media feeds.

"All kids are behind to some extent because they all have experienced the pandemic’s impact in some way," said Rosecrance Central Illinois Director of Substance Use Treatment Carol Bradford. "They need to be reminded that we are all going through this together, including their teachers. Knowing they are not alone will help them, and really all of us, put life in a healthy perspective to face whatever each day brings."

As the spring semester kicks off, adults who are concerned about youth in their lives are encouraged to watch for irritability. That is one of the most common symptoms of struggling youth because they may not have developed the language to effectively articulate feelings and thoughts. Adults also can watch for isolating behaviors, lack of enthusiasm for usual things in life, and excessive acting out or arguing at home or school.

Listening also is important. When youth feel they are heard by a safe adult, they will be more likely to share what they are going through.

Also, recognize resilience. When a teen handles a difficult situation well or bounces back from a disappointment, let them know you saw the success.

Then, begin this semester with healthy structure and routine. Proper rest, nutrition, and exercise will equip the teen with foundational supports for success the rest of the year.

Last, if you sense your child needs help, contact a school counselor, social worker, or teacher. They are as concerned for the child’s wellbeing as you, and they have resources to help. Rosecrance works with schools in the Champaign area to provide assessment and intervention services, as well as a full continuum of care.

Starting in 2022, new law banning discrimination based on hairstyle in Illinois schools

Photo: Hussein Altameemi/Pexels

by Lily Bohlke, Illinois News Connection

Starting Jan. 1, a new law goes into effect banning hair discrimination in Illinois schools.

Studies have shown one in five Black women working in office or sales settings said they had to alter their natural hair at work to feel accepted, and Black students are far more likely to be suspended for dress-code or hair violations.

Sen. Mike Simmons, D-Chicago, introduced the legislation and noted it will be against the law to tell any kid in any Illinois school they cannot wear their hair in the ways traditionally associated with race and ethnicity.

"This is especially relevant for Black youth, Black children," Simmons explained. "You're not going to be able to send Black kids home and say you can't have dreadlocks, you can't have braids, you can't have twists. All of that is over in Illinois."

The bill is known as the Jett Hawkins Act, after a four-year-old boy whose mother was spurred to action when he was asked to take out his braids when he went to school. Illinois joins 13 other states which have passed similar bills, some also extending protections to the workplace as well.

Simmons hopes more states and the federal government will take up legislation to protect against hair discrimination.

"Something as natural as one's hair has absolutely nothing to do with learning," Simmons asserted. "And so we want to make sure that schools are completely focused on learning, creativity, healing, and not these other things that are rooted in a very discriminatory past."

The Civil Rights Act of 1964 prohibits racial discrimination, but federal court precedent only protects people who wear their hair in Afros, and not other natural hairstyles.

Unity East offers preschool screening next month

Unity East Elementary is offering Spectrum preschool screening for new students on December 10.

Developmental screening is a play-based assessment designed to identify problems or delays during normal childhood development. It systematically looks for signs that a young child may have a delay in one or more areas. Normally, the process does not establish a diagnosis, rather it helps teachers and specialists determine whether more in-depth assessment is needed.

Screenings for all three and four-year-old children not already enrolled in the Spectrum program will be held between 8:30-11:30 am at Unity East Grade School, located at 1638 County Road 1000N in Philo.

Contact Jennifer Hastings at (217) 469-2291 ext. 126 or email her at hastingsj@rccsec.org for more information or to schedule an appointment.