Sports Page | Last second shot swipes tournament title from Spartans

BLOOMINGTON - The St. Joseph-Ogden basketball team suffered their second loss of the season after a brilliant third-quarter at the State Farm Holiday Classic on December 30.

Like the team's earlier loss to Beecher, the sweet taste of victory was yanked from their grasp in the last seconds of the game. With 1.8 second left to play and down by two on the clock, El-Paso Gridley made an inbound pass and got the ball to an open Chanceaye Maxon, Jr, who tossed the ball from 20 feet or so to the basket for a three, giving the Titans a 49-48 advantage at the buzzer to take the Small School Division title.

The Small School Division champions in 2022, the team went 3-1 in the tournament and were this year's runner up. Tanner Jacob was named to the All-Tournment team.

Senior Luke Landrus led SJO's scoring effort with 19 points. Coy Taylor finished with 11 points, and Jacob sank nine for the top three scorers. Jacob and junior Tanner Siems were the team's leading rebounders, collecting four boards each. Landrus hauled in three, and Collin Thomey snagged two in the title game.

The Spartans (12-2) include Ryker Lockhart, Tanner Jacob, Kodey Mckinney, Coy Taylor, Logan Smith, Luke Landrus, Tanner Siems, Logan Lackey, Will Haley, Kendrick Johnson, Asher Pruemer, Parker Fitch, and Collin Thomey.

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Considering an EV vehicle for your next car? 4 questions to ask

BPT - The "electric vehicle (EV) boom" is upon us. Americans purchased nearly 300,000 EVs in the second quarter of this year, over 48% more than in 2022. To drive the trend even further, new data from Hankook Tire's Gauge Index survey suggests that more than 1 in 3 drivers (34%) plan to own or lease a hybrid or EV in the future.

But purchasing an EV is an entirely different ballgame compared to purchasing a traditional gas-powered or internal combustion engine (ICE) vehicle. The unique characteristics of EV ownership mean that first-time buyers should ask specific questions of their car dealers and of themselves before making the switch.

Photo: Brandpoint

If you are thinking about purchasing an EV for the first time, here are some questions to consider to make a smart purchasing decision:

1. What is the long-term cost?

The initial price on the sticker doesn't cover everything for any vehicle, and the same is true for EVs. Drivers must consider the cost of maintenance, insurance and, of course, fueling up. However, the cost difference to charge an EV is an incentive for many car shoppers. Hankook found that 24% of drivers are most likely to switch to an EV for a lower cost to charge rather than pumping gas.

2. What type of maintenance will my EV need?

The general consensus among drivers is that EVs require less maintenance than their ICE counterparts, but understanding what is needed to keep the vehicle running at peak performance is still key. While there's no oil to change in your EV, brakes, fluids and various air filters will still need to be maintained over the course of your vehicle's life. As a new EV owner, it is important to be aware of the maintenance needs.

3. What tires come on my EV?

Did you know that there are tires specifically made for EVs? EV tires are created with the change in road noise and increased weight of the vehicle in mind. If the tires on your vehicle are not EV-specific, consider purchasing new ones through rebates and other tire sale opportunities. And don't forget to consider tire qualities that are important to both yourself and your driving habits. The Gauge identified performance (14%), safety (14%) and longevity (14%) as the top considerations for EV drivers when purchasing a new set of tires.

4. What does my local charging infrastructure look like?

Charging stations continue to pop up across the U.S., but is there a charging station convenient to your daily life? Hankook found that 30% of drivers are more likely to consider driving an EV if there were more charging stations near where they work or live. Knowing where the most convenient stations are will make the transition to charging even easier.

There are many questions that new EV buyers should ask before making the shift, but thinking strategically and asking questions about factors that may impact you in the long run will set you up well for an electrified future.

5 ways to help children develop language skills

Photo: Brandpoint

BPT - When it comes to language development in young children, there is no substitute for genuine human interaction. Whether it occurs within the nurturing confines of home or at preschool, talking and engaging with children in conversation from infancy through school age plays a vital role in their linguistic growth and is an integral part in the curriculum at Kiddie Academy Educational Child Care.

Here are some easy yet effective ways Kiddie Academy recommends that parents can engage their child in conversation at any age:

1. Conversational Approach — Talking to infants and young children as if engaging in a conversation can have a profound impact on their language development. By pausing and allowing them time to respond, we encourage their active participation.

For instance, noticing signs of fatigue, we might say, "I see you starting to yawn, are you tired? It looks like it might be time for you to take your nap." This conversational style not only helps children understand the rhythm and patterns of communication but also instills confidence in their ability to express themselves.

2. Descriptive Language — Taking the time to describe the world around children can greatly enhance their vocabulary and understanding. By pointing out specific details and using descriptive language, we expand their knowledge and help them foster a deeper connection with their environment.

For example, we might say, "I notice you have your blue shoes with you today. Let's put them on before we go outside. Let's start with your right foot, then we will move to your left foot. These shoes are great for running." Such interactions promote language comprehension and allow children to associate words with concrete objects and experiences.

3. The Power of Reading — Regularly reading to children is an effective method for building vocabulary and improving language skills. By exposing young minds to a variety of words, sentence structures and storytelling techniques, we stimulate their imagination and expand their linguistic repertoire.

Engaging children in discussions about the story or asking open-ended questions can further enhance their comprehension and critical-thinking abilities. Making reading a cherished activity from an early age sets the stage for a lifelong love of books and learning.

4. Discouraging Baby Talk — As children progress into preschool age, it is crucial to discourage baby talk and instead encourage the use of their "big kid voice." By consistently modeling proper language usage and reinforcing your children’s efforts to communicate effectively, we empower them to express themselves clearly and confidently.

Praising their attempts to use more advanced language skills helps them understand the value of articulation and encourages further linguistic growth.

5. Embracing Multilingualism — Exposing children to more than one language from birth to 3 years old can provide numerous cognitive benefits.

Contrary to popular belief, young children have an incredible capacity to learn multiple languages simultaneously. By immersing them in a bilingual or multilingual environment, we not only broaden their cultural horizons but also enhance their cognitive flexibility, problem-solving skills and overall linguistic competence.

Remember, every interaction is a chance to enhance a child's linguistic abilities and lay the foundation for a lifetime of effective communication.

For more information and advice, check out the article, Here's How to Master Parentese and Leave Baby Talk Behind at msn.com.

Registration open for St. Joseph Little League

ST. JOSEPH - Registration for the St. Joseph Little League is now open and closes on January 19. Children ages 4 through 15 and live within the St. Joseph Ogden High School district are eligible to join the league.

Practice sessions are held one or two times a week, depending on the age group and coach for that team, starting in March.

For more information visit the league website or email the league at stjoeybb@gmail.com. Parents can register players here.

Illinois land improvement association host annual trade show February 1st and 2nd

GALVA - The Illinois Land Improvement Contractors Association (ILICA) will be hosting its annual trade show February 1-2 at the Isle Casino Hotel in Bettendorf, IA. The trade show opens on Thursday, February 1 starting at 1 pm until 5 pm, and again on Friday, February 2 from 8 am to 12 pm.

The trade show includes more than 35 construction industry exhibitors. The event is mainly tailored for landowners, agribusiness professionals, conservationists, contractors, and ag producers but is also open to the general public. There is no charge for admission, and registered attendees are automatically entered in a cash drawing worth $500.

"We are excited to continue to showcase our strong network of professional members and partners that play such a critical role in the implementation of conservation across the state," said Ryan Arch, Executive Director of Illinois LICA. "Illinois’ continued conservation efforts require collaboration and communication, and our hope is that by making our exhibitors and members more accessible we can further assist with this process."

Illinois LICA has hosted a trade show as a regular staple of their Annual Convention & Members’ Meeting for 65 years. This year's annual convention offers numerous educational seminars, septic license CEU training and an awards banquet.

Show goers can talk to industry professionals and manufacturers for latest trends, technology and equipment available for excavation, earthmoving, landscaping, drainage, on-site waste treatment, paving, reclamation, and trucking.

"By offering free trade show admission during our convention, our goal is to help make connections for individuals outside of our group to further Illinois LICA’s mission and commitment to natural resource conservation," Arch said.

For more information, visit www.illica.net/events or call (309) 932-1230.

St. Joseph-Ogden finishes 7th holiday wrestling tournament

SPRINGFIELD - The Spartans defeated Hoopeston Area 60-18 to finish in 7th place in the Bronze Division at ABE's Rumble.

Banded together, the top 16 grapplers from St. Joseph-Ogden competed in nine duo meets in two days at the Bank of Springfield Center.

After enjoying a first-round bye in the four-match pool round, Brandon Goodwin, Logan Xiao, Devan Swisher, Khaden Hallowell, Emmitt Holt, and Holden Brazelton delivered victories in the ten-point loss to their first opponent, Anna-Jonesboro, 43-32.

In the third bout, SJO won four of the 14 possible matches, falling 42-19 to Auburn.

Devan Swisher pinned Jasen Verry in the third period of the 157-pound match at 4:12. Wrestling at 106 pounds, Holt, a senior, stuck George Piazza at the one minute and seven seconds mark for six points.

Jackson Walsh picked up his first W at the two-day event with an 8-2 decision in the 113-pound division over Jasmine Brown. SJO got a major decision from Landen Butts after he shut out Noah Duncan 8-0.

Brazelton (10-1) suffered his first loss of the season at the hands of Trojan Anthony Ruzic in their 132-pound match. Ruzic outmanuevered the Spartan junior, 8-3

Recovering their composure after the dominating loss at the hands of the Trojans, SJO rolled over Mercer County, 51-29.

Swisher (157), Vance McComas (165), Khaden Hallowell (190), Holt (106), Walsh (113), Maddie Wells (126), and Goodwin logged wins by fall or forfeit.

Only two matches went the distance. Sophomore Camden Getty won his over Mercer County's Miles Ward, 18-13, while Butts fell 18-2 to Eagles' Ethan Monson.

In their final pool match, the Spartans fell to Olympia, 60-24. SJO notched four wins thanks to Brazelton, Holt, McComas, and Swisher.

McComas was awarded a forfeit at 165-pounds, and Swisher, as well at 157 pounds. Holt beat Olympia's Noah Whiteside by pin at 3:09 in their 106-pound match, and Brazelton made quick work of the Oly's Landon Smith via 30-second pin.

The Spartans finished 4th pool action behind Olympia in first, Anna Jonesboro in second place, and Auburn in third. Mercer County finished under SJO in 5th place.

Advancing to the Bronze Division, St. Joseph-Ogden defeated Shelbyville 48-33. The team dropped the next two matches, first Tremont (51-29) and then against Robinson (48-34).

In the final dual for the squad in 2023, the Spartans won ten bouts by fall or forfeit. Brodie Harms, Wells, Brazelton, Xiao, and Hallowell recorded first-period wins by pin. Holt secured his final victory of '23 in the second period, sticking Cornjerkers' Charlie Flores at 2:57.

The Spartans tallied 60 points against Hoopeston Area to secure a 7th-place finish out of a pool of 16 teams in the division.

This year's contingent competing at the annual holiday grappling event included Brodie Harms, Khaden Hallowell, Chaz Bowlin, Vance McComas, James Barron, Jonathan Moore, Nathan Daly, Logan Xiao, Thomas Ware, Brandon Goodwin, Landen Butts, Holden Brazelton, Maddie Wells, Camden Getty, Jackson Walsh, Emmitt Holt, Corbin Smith, and Devan Swisher.

Youth wrestlers medal at tournament last month

Rockford - Last Friday, 13 wrestlers from the SJO Youth Wrestling Club competed at the Bad Boys Open in Rockford. After facing quality competition from around the state, the squad came home with 14 medals from the 40-team meet.

Two wrestlers from the contingent won their division titles, adding gold medals to their growing collections. The squad also had four wrestlers finish second, third, and fourth in their division.

It is no surprise that Jack Gorman, son of former St. Joseph-Ogden High School 2x state-qualifier Ben Gorman, rolled through his three 6-8 bantam-weight matches to a gold medal. Finishing the day 3-0 after sticking all three of his opponents, Gorman's fastest pin was in 46 seconds.

Gormans's older brother, Chase, finished second in the 8-10 Intermediates with a 2-1 record. The highlight of his day was a 30-second pin over Harlem Huskies' Liam Slye.

In the Tots, 6 & Under division, Mason Krisman went 2-0, pinning both opponents to bring home gold for the SJO club.

Also representing SJO were Spencer Krisman, Eli Reed, Will Gallo, Brandon Jackson, Bentley Morse, Levi Lee, Kayelyn Lee, Kolten Fiedler, Carson Gallo, and Kaison Johnson.

The club team travels to Matton and Monticello this weekend for matches.

Craft happy hour this Wednesday at the Urbana Free Library

URBANA - The Urbana Free Library and Urbana Arts & Culture will host the January Craft Happy Hour for adults tomorrow from 6-7 PM on the main floor of the library near the east wing.

The first installment of the 2024 series of meetings will focus on creating Vision Boards. A vision board is a visual collection of photos, graphic images, words, phrases, and slogans that form a collage to inspire and motivate the creator to complete their goals. Vision boards help users through the self-efficacy theory and the reticular activating system to achieve success.

Crafting supplies and light refreshments will be provided.

This month's guest speaker is Lauren White, a local mixed media artist who will happy hour guests create a 2024 vision board to display in their home or office.

Christie Clinic Shootout: A showcase of top downstate small school basketball teams

Unity's Henry Thomas dribbles the ball around a Normal University High player during the Christie Clinic Shootout game in 2023. Already on a three-game slide and 8-6 a the midpoint in the season, the Rockets lost 56-48 to the Pioneers. Currently undefeated this season at 13-0, Unity returns to the shootout lineup this weekend to face Quincy Notre Dame at 5 pm on Saturday.

ST. JOSEPH - St. Joseph-Ogden High School will host the Christie Clinic Shootout this Saturday, with the first game tipping off at 11 am between Streator and Normal Community West. Six more varsity basketball games will follow (see schedule below) for a full day of exciting prep basketball.

The school will also host a JV side of the shootout, with the contests starting at 9 am in the school's practice gym.

Admission for adults is $8.00 for the day and $5.00 for students with their student ID.

Christie Clinic
Shootout
Schedule

Varsity Schedule

11:00 AM:
Streator vs. Normal West

12:30 PM:
Carterville vs. Normal University

2:00 PM:
New Berlin vs. Monticello

3:30 PM:
Belleville West vs. Bradley-Bourbonnais

5:00 PM:
QND vs. Unity

6:30 PM:
Pinckneyville vs. SJO

8:00 PM:
Washington vs. Mt. Zion

Junior Varsity Schedule

9:00 AM:
Streator vs. Normal West

10:30 AM: Carterville vs. Normal University

12:00 PM: New Berlin vs. Monticello

1:30 PM:
Belleville West vs. Bradley-Bourbonnais

3:00 PM:
QND vs. Unity

4:30 PM:
Pinckneyville vs. SJO

6:00 PM:
Washington vs. Mt. Zion

What's the competition look like?

St. Joseph-Ogden (10-2), Unity (13-0), Normal University (9-6), and Mount Zion (14-0) are the four teams returning from last January. The Rockets and the Braves have yet to suffer a loss this season.

Five programs - SJO, QND, U-High, Carterville, and Pinckneyville - made deep postseason runs last year. The Panthers from P'ville were only three points away from state appearance, falling to Teutopolis in the supersectional, 42-40.

Last year's shootout winners included host St. Joseph-Ogden, Normal University High, Mount Zion, Centennial, and Beecher.

New teams to the shootout include programs from downstate Illinois with strong, winning traditions. Belleville West, Bradley-Bourbonnais, Carterville, New Berlin, Normal West, Quincy Notre Dame, Pickneyville, Streator, and Washington join the line-up this January.

The Spartans, Rockets, and Monticello Sages (6-7) will represent the Illini Praire Conference on Saturday.

Here is a brief rundown of what went down in last January's installment.

Peoria Notre Dame 51 - Kankakee 46
A lackluster third-quarter performance by Kankakee erased a nine-point halftime lead over Notre Dame. The Irish outscored the Kays 13-3 in the period on the way to a 51-46 win in the final game of the day at the Christie Clinic Shootout.

St. Joseph-Ogden 59 - Nashville 35 The Spartans beat last year's Class 2A state champions with ease. SJO's starting five put the game on cruise control in the third quarter.

Normal U-High 56 - Unity 48
Henry Thomas, who finished with a team-high 13 points, was solid in the paint for the Rockets while senior Will Cowan tossed in four treys for 12 points in a hard-fought battle against the Pioneers. Jay Saunders and Dalton O'Neill contributed seven points apiece in the loss.

Mount Zion 70 - Bloomington 49
The Braves (17-2) had a foursome finish in double-figures on their way to knocking off the Raiders in the midday game at the shootout. Carson Cuddy led all scorers from both sides of the scorer's table with 22 points, 13 tallied in the third quarter.

Centennial 39 - Addison Trail 34
Picking up their fifth win of the season, the Chargers (5-7) worked their way out of a 12-point deficit to slide past the Blazers in the lowest-scoring game of the day at the shootout. Silent during the first half, Preston Sledge collected all of his game-high 14 points in the second half.

Beecher 64 - Bismarck-Henning-Rossville-Alvin 48
The Bobcats (17-1) handed senior Brett Meidel and the Blue Devils their fourth loss of the season.

In Tolono, and still undefeated!
Rockets win Williamsville Holiday Tournament

Williamsville - Three-point shots from Andrew Thomas, Eric Miebach, and Jay Saunders in the first quarter gave Unity a six-point lead over Williamsville on Saturday at the Williamsville Holiday Tournament. Henry added two field goals in the frame to make the score 13-7 going into the second quarter.

Unity's Andrew Thomas brings the ball down the court in last year's home game against Paxton-Buckley-Loda. Thomas and the Rockets won this year's Williamsville Holiday Tournament and play in the Christie Clinic Shootout on Saturday in St. Joseph. The Rocket basketball program is enjoying it best start in decades at 13-0.

PhotoNews Media

The Rockets kept the six-point or better margin for two more quarters on the way to a 48-45, winning this year’s title, remaining one of the few Class 2A teams in the state with an unblemished record now 13-0.

Miebach and Henry Thomas finished with 11 points each. Dalton O’Neill scored six-for-six at the free-throw line, adding ten to the team’s scoring.

Unity has remained undefeated thanks to the depth of its roster. Six other players also contributed to the title win.

Andrew Thomas added a fourth-quarter free throw to his first-quarter trey, finishing with four points. Saunders and Eisenmenger chipped in three points each, with two points apiece from Tre Hoggard, Dane Langendorf, and sophomore Brayden Henry.

Brayden Scott led the Bullets’ scoring effort with 15 points. Brayden Saling scored one less to finish with 14 points and Carson Kohler had ten points. Brecken Thomas rounded out the team’s scoring with two treys, one in the first and fourth quarters, for six points. Williamsville’s record drops to a still impressive 11 wins against 2 losses.

Unity returns to action this weekend hosting Maroa-Forsyth on Friday at home for Alumni Night. The Trojans are 8-4, including a 55-34 win over St. Teresa (7-7) and posted a 52-42 victory over Monticello on December 9.

Less than 24 hours later, the Rockets travel to St. Joseph to face Quincy Notre Dame (8-6) in the annual Christie Clinic Shootout. The Raiders finished third in the consolation bracket on Friday beating Rockford Lutheran 78-56. Tip-off is scheduled for 5 pm on Saturday.

M&Ms | Moments and memories from The Sentinel

Spartans drop home game to PBL

ST. JOSEPH - Ty Pence dives after a loose ball with Paxton-Buckley-Loda senior Dalton Busboom. Pence, a freshman starter, finished the non-conference game with six points. The St. Joseph-Ogden boys squad drops the home game, after leading by one at the half, 51-42 to the Panthers on January 14, 2019.

Photo: PhotoNews Media/Clark Brooks

Dietitian says we don't need to fear aspartame

by Tim Ditman
OSF Healthcare

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

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

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

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

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

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

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

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

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

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

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

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

What we eat is the biggest risk factor for heart disease

by Tim Ditman
OSF Healthcare

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

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

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

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

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

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

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

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

Consequences

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

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

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

Some tips:

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

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

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

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

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

Pay attention to how you feel after eating.

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

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

Key takeaways:

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

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

by Glenn Mollette, Guest Commentator

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

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

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

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

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

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

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

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

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

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