Kitchen Magic: How to take care of your cast iron pots and pans like a pro

Photo: Ernest Roy/Pixabay

Cast iron cookware has made a comeback in recent years, and for good reason. It's durable and inexpensive, plus it can be used for years without losing its effectiveness. Cast iron is also incredibly versatile. It can be used on the stovetop or in the oven and will retain heat well enough to keep your food warm after you take it off the stove. But there are some things that you should know before using cast iron so that your cooking experience remains pleasant.

Avoid washing cast iron in the dishwasher

Since this type of cookware is perfect for different recipes, you might be tempted to wash it in the dishwasher. However, caring for your cast iron cookware will require special treatment:

Avoid washing cast iron in the dishwasher.

Cast iron is very durable, and you can wash it by hand, but dishwashers are not kind to it. The high heat and harsh detergents can damage your cookware, causing rust spots or warping, making the pan unusable.

Try using a stiff brush to remove stuck-on food

 if you're looking for an easy way to clean up after cooking with cast iron. You can do it before wiping out any remaining residue with paper towels or kitchen cloths soaked in hot soapy water. Then, rinse any food particles left behind before drying thoroughly with a clean cloth or paper towel.

Make sure to season it every few months

Seasoning is a coating of oil that helps prevent rust. It is essential to season your cookware regularly and renew it every few months or whenever you wash the pan.

Seasoning should be renewed after washing because soap removes the seasoning and leaves a sticky film behind, which can attract more dirt and dust than if there were no seasoning at all!

If you're feeling adventurous, try an off-the-shelf product like Barkeeper's Friend or Easy Off Oven Cleaner. Both are cornstarch-based cleaners that gently remove stubborn stains while adding another layer of protection against rust.

Use salt instead if you want to go natural with your cleaning methods. All you need to do is sprinkle some coarse salt on top of any stubborn food residue before heating some water over medium heat until it boils. Then, let everything sit for about 15 minutes so everything gets nice and softened before rinsing off again. Just make sure to do this once it's cool enough not to burn yourself. This should take care of just about anything except egg yolks.

Don't use soap on cast iron cookware

Since you can make everything from cooked dishes to homemade pizza with this cookware, you should know how to clean it. However, one of the biggest mistakes is using soap on cast iron cookware.

Soap can strip away the seasoning, leaving your pan vulnerable to rust. Not to mention it's easier for food to stick to it. If you're using a pan for sauteing meat or vegetables, it's best to wipe it down with oil after use instead of washing it with soap. The fat will help protect your pan from oxidation and keep it looking shiny!

Clean the surface of your cast iron with a sponge and water only

Hot water and a sponge are the best way to clean your cast iron cookware. Do not use soap or any other cleaning product unless you are trying to remove food residue from the pan's surface.

If so, scrub gently with soap and water and dry immediately after washing off all traces of soap from your cast iron pan.

You can also use a Scotch-Brite pad or steel wool. These products will help remove any burned-on food residue from your cast iron pan. Rinse the piece well with hot water, and then dry it thoroughly before storing. Store cast iron flat when it's not being used When you're not using your cast iron cookware, it's important to store it flat. If you need to set up your new kitchen after moving in, make sure to find enough place to store your cast iron cookware. If you keep it flat, it will prevent rusting and allow the oil that naturally builds up in the pan to seep back into the pores of the metal.

Don't stack your pans on top of each other – this will cause them to scratch and damage each other over time.

Make sure not to store it in an oven or microwave – the heat from these appliances can warp or crack the handles of your pans.

Don't put them in a dishwasher – the harsh chemicals used by most detergents are damaging for any cookware, but especially so for cast iron since they'll strip away any seasoning from previous uses as well as leave behind residue that may cause food sticking problems later on down the road.

Cast iron can last for decades if you treat it right

Cast iron cookware is durable, long-lasting, and versatile. It can be used on the stovetop or in the oven, over an open fire, and even under a broiler if you're feeling adventurous. Cast iron is also easy to clean – wipe it out with a paper towel when you're done cooking!

However, it's important not to get your cast iron too hot: never put any part of your body near direct heat while cooking with cast iron. This includes touching handles or lids. Keep these items away from anything that could cause burns when exposed to high temperatures for extended periods. As you can see, making food with this cookware has many benefits. Cast iron must be seasoned before use. This process creates a protective coating on its surface which helps prevent rusting over time. Also, it makes food stick less often than regular stainless steel pans do.

There's no need for soap or oil during washing up afterward either – just rinse under running water until all residue has disappeared. Then, wipe them dry with paper towels before storing them away.

Cast iron is an excellent investment for any kitchen. It's durable, lasts forever, and can provide delicious meals for years if you take care of it properly. We hope that this guide has helped you understand how to care for your cast iron cookware so that it will last even longer!

Every kitchen needs an assortment of cast iron cookware. Cooking with cast iron pans not only infuses iron into food, it enhances the natural flavor in our favorite warm food items.

Photo: Memoaaguilar/Pixabay

Illinois tennis team suffers first conference loss, Illini fall 4-0 to #2 OSU

URBANA - One would have thought the steady 20mph breeze at Shahid & Ann Khan Outdoor Tennis Complex would have been ideal conditions for Illinois to upset #2 Ohio State (19-2) on Sunday afternoon. Unfortunately, the 70º day, blessed with plenty of sunshine, did not fair well for the Fighting Illini (13-8), who lost the home match 4-0 to Buckeyes in their second Big Ten match of the season.

Illinois' Mathis Debru celebrates after he and doubles partner Oliver Okonkwo tie up their match at 4-all. The duo fell 6-4 to Ohio State's Robert Cash and Justin Boulais. Photo: PhotoNews Media/Clark Brooks

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The key to OSU's victory and Illinois' demise was the basic 'brains over brawn' approach.

Physically, Ohio State's roster, compared pound-for-pound, did not measure up to the lightning quick, ball-bashing, uberfit Illinois squad.

"We have the student athletes to get the job done," head coach Brad Dancer said, clearly disappointed of the team's performance after the match. "It was evident today we are not in the mindset to take control of the Big Ten. Tennis matches are like prize fights – you have to hit with your best and you have to take your opponent's best. The difference is you can't get KO'd."

The sustained wind out of the south played havoc for both squads. Typical low-percentage shots that Illini players make routinely missed wide far too often. Groundstokes tended to stay a loft too long, only to bounce a foot or two out of bounds.

Across all six courts during singles, the Buckeyes adjusted their style of play and stopped trying to slug it out toe-to-toe with the Illini. OSU opted for a new strategy focused on keeping the ball in play, while Illinois kept going after the big shots and settling more often than not unforced errors.

The tactical change worked. Playing smart tennis, OSU's JJ Tracy soundedly defeated Illinois' William Mroz, 6-1, 6-2. Minutes later, Mroz' teammate, Nic Meister, was packing his racquet bag after falling Jack Anthrop, 6-2, 6-1.

"So you walk on the court and start punching and start defending and you have to get used to getting punched in the gut, and punching back and realize this is tennis. It doesn't go away, so get comfortable fighting and being tough. When this team is able to consistently do that we will have a great squad. Until we can be consistent in that then we are what we are."

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Right: Oliver Okonkwo chases a ball off the court during his #2 Doubles match with partner Mathis Debru. Left: Junior Hunter Heck returns a serve to his backhand during his doubles match with Karlis Ozolins. The pair was trailing 5-4 in their #1 Doubles match against OSU's Andrew Lutschaunig and James Trotter when play was ended after the Illini recorded losses on the #2 and #3 doubles courts. Photos: PhotoNews Media/Clark Brooks

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The remaining four singles matches went to a third set tie-break. Despite down 3-0 on the north scoreboard, Illinois still had a chance to engineer an upset until Ohio State's James Trotter, who forced the breaker after taking the second set 6-3, sealed the team victory with his third set 6-2 win over Illinois' Alex Petrov. Petrov won the opening set between the pair 6-4.

Earlier, in doubles competition Alex Petrov and Kenta Miyoshi were the first shake hands after dropping the match to OSU's Cannon Kingsley and JJ Tracy, 6-2. Then, with a stroke of luck, Buckeyes Robert Cash and Justin Boulais slid by Oliver Okonkwo who partnered with Mathis Debru in a dramatic 6-4 finish to secure the doubles point.

This weekend the Fighting Illini men's tennis team are on a two-match road trip to face Purdue University on Friday and then head south to Bloomingon, Indiana, for another conference match against Indiana University on Sunday.

BOX SCORE

Ohio State 4, Illinois 0

Doubles
1. #49 Hunter Heck/Karlis Ozolins (ILL) vs. #7 Andrew Lutschaunig/James Trotter (OSU) 4-5, unfinished
2. #36 Robert Cash/Justin Boulais (OSU) def. #56 Oliver Okonkwo/Mathis Debru (ILL) 6-4
3. Cannon Kingsley/JJ Tracy (OSU) def. Alex Petrov/Kenta Miyoshi (ILL) 6-2

Singles
1. #33 Karlis Ozolins (ILL) vs. #2 Cannon Kingsley (OSU) 7-6 (7-3), 4-6, 4-4, unfinished
2. Hunter Heck (ILL) vs. Justin Boulais (OSU) 2-6, 6-4, 5-1, unfinished
3. #25 James Trotter (OSU) def. Alex Petrov (ILL) 4-6, 6-3, 6-2
4. #15 JJ Tracy (OSU) def. William Mroz (ILL) 6-1, 6-2
5. Oliver Okonkwo (ILL) vs. Alexander Bernard (OSU) 6-3, 5-7, 4-3, unfinished
6. Jack Anthrop (OSU) def. Nic Meister (ILL) 6-2, 6-1

Over 200 spectators enjoyed the warmest day yet this spring watching the Illini battle OSU at Atkins Tennis Center. The Illinois team plays at home next on April 14 for Mom's Day and again April 16 for Senior Day. Photo: PhotoNews Media/Clark Brooks

Recipe | Spaghetti with turkey and beef meatballs

Family Features - Making small changes to focus on your health, like following a healthy eating plan, can make a big difference in protecting your heart.

Developed by the National Heart, Lung, and Blood Institute, Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods, and instead provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

As an added bonus, sharing DASH-friendly meals with your loved ones can help take the guesswork out of putting nutritious dinners on your family’s table. For example, this easy and delicious Turkey and Beef Meatballs with Whole-Wheat Spaghetti recipe is one the entire family can help prepare.

In addition to a following a healthy eating plan, other self-care habits like taking time daily to destress, being more physically active and getting enough quality sleep can all benefit your heart. It’s also important to know what your blood pressure, cholesterol and blood sugar levels are and what a healthy weight is for you.

Learn more about the DASH eating plan and find recipes at nhlbi.nih.gov/DASH.

Turkey and Beef Meatballs with Whole-Wheat Spaghetti
Recipe courtesy of the National Heart, Lung, and Blood Institute Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

• 3 quarts water
• 8 ounces dry whole-wheat spaghetti
• 2 cups chunky tomato sauce
• 4 teaspoons grated Parmesan cheese
• 1 tablespoon fresh basil, rinsed, dried and chopped

Turkey Meatballs:

• 6 ounces 99% lean ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 2 tablespoons fat-free evaporated milk
• 1 tablespoon grated Parmesan cheese
• 1/2 tablespoon fresh chives, rinsed, dried and chopped
• 1/2 tablespoon fresh parsley, rinsed, dried and chopped

Beef Meatballs:

• 6 ounces 93% lean ground beef
• 1/4 cup whole-wheat breadcrumbs
• 2 tablespoons fat-free evaporated milk
• 1 tablespoon grated Parmesan cheese
• 1/2 tablespoon fresh chives, rinsed, dried and chopped
• 1/2 tablespoon fresh parsley, rinsed, dried and chopped

1. Preheat oven to 400 F.
2. In 4-quart saucepan over high heat, bring water to boil.
3. Add pasta and cook according to package directions. Drain and set aside.
4. To make turkey meatballs: In bowl, combine ground turkey, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons turkey mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight turkey meatballs are made.
5. To make beef meatballs: In separate bowl, combine ground beef, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons beef mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight beef meatballs are made.
6. Bake meatballs 10 minutes until minimum internal temperature of 165 F is reached.
7. Warm sauce, if necessary.

To serve: Serve four meatballs with 3/4 cup pasta, 1/2 cup sauce, 1 teaspoon Parmesan cheese and 1 pinch basil per portion.

Watch video to see how to make this recipe!

Attention consolidated election candidates

Are you running for a seat on your village board of trustees, an open or contested spot on your school board, or a position on the county board?

The Sentinel is currently welcoming Letters to the Editor from area candidates in Urbana, St. Joseph, Tolono, Ogden, Philo, Sidney, Royal, Ivesdale, and Pesotum who are running for office in the upcoming consolidated election.

Tell us and our readers, in 1,200 words or less, which office you are running for and why. Explain what you hope to accomplish or fix during your tenure, and, of course, why you are the right person to serve them and your community. Submissions that have an axe to grind, threats, senseless tirades, or self-serving advocacy in nature will not be considered for publication.

Please include in your cover email a short note containing your name, address, and daytime/cell phone number. An editor will contact the authors for all submissions prior to publishing to verify that you submitted the letter we have received. A short biography, two sentences at most, to run at the end of your letter would be appreciated but not mandatory.

The deadline for your submission so it is published ahead of Tuesday's election is noon on Thursday, March 30. Email your Letter to the Editor submission to editor@oursentinel.com.

Does your business qualify for the ERC Federal Assistance Program?

Photo: StartupStockPhotos/Pixabay

StatePoint Media - The strength of the country relies on its estimated 33.2 million small businesses, which comprise 99.9 percent of all American businesses. COVID threatened, and in some cases forced, the closure of many small enterprises and tens of thousands are still reeling from the aftermath of the full pandemic.

In an effort to offer some relief, the federal government created the Employee Retention Credit (ERC) Program under the IRS that has already helped thousands of qualifying businesses receive up to $26,000 per employee. Unfortunately, not enough small business owners are aware of the program. Others don’t think they will qualify, leaving billions of dollars on the table that could help them recover and continue to move forward.

Companies such as ERC Helpdesk, www.erchelpdesk.com, have been created to help small businesses determine their qualifications and navigate the ERC program. Now is the perfect time for business owners around the country to see if they make the cut.

A small business can receive an ERC even if it received PPP. The program is flexible enough that most businesses will likely be eligible. The average claim is $150,000, but there is no cap on the amount.

"I was the owner of a marketing business that assisted dozens of small business owners so I witnessed firsthand the challenges and sweat equity involved in taking such a big risk," said ERC Helpdesk chief marketing officer, Greg Ross-Smith. "Our founder was and remains a small business owner himself who was initially told his businesses would not qualify for an ERC and there was nobody he could find to make sense of the program. When he finally learned about the program details and what the actual qualifications are, not only did he apply and receive funds, he decided to create a way to assist other small business owners in taking advantage of the funding available for their businesses."

Here are the basics to see if you qualify:

• Your business is based in the United States.

• You retained and paid W2 employees during 2020 and 2021.

• Your business was impacted by COVID restrictions in one or more of the following ways:

1. Loss of revenue

2. Supply chain disruptions

3. Full or partial shutdown of your business

Now a growing industry, ERC companies are popping up all over so be wary about who you work with. Ideally, try to work with a company you know, or at least one that understands the needs and inner workings of a small business. Often, it helps to work with a smaller sized ERC business that’s accessible and that will work with your submission on a one-on-one basis. Bigger isn’t always better in this industry. Of course, partnering with a company that maintains a high approval rate for its clients is a critical point of measurement as many companies can waste your time and get your hopes up by simply submitting anything knowing the chances of success are slim. Finally, to the degree you can determine it, try to work with a company that will process your application as quickly as possible while focusing on reducing errors that can delay the process.

"So many small businesses are built organically with the participation, support and hard work of family and friends. As a result, we understand the investment of time, resources and relationships that go into every business we work with," said Ross-Smith. "In the ERC business, integrity, trust and customer service rule and that’s what I’d urge all applicants to consider in navigating their eligibility for the program. Our only goal is to help them qualify and then maximize their efforts and amount of compensation they receive."

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Fighting Illini battle to upset #2 OSU falls short

URBANA - Illinois tennis players Mathis Debru (left) and Oliver Okonkwo celebrate after tying up the score at 3-all in their doubles match against Ohio State's Robert Cash and Justin Boulais. Later on a beautiful but windy spring day, the Fighting Illini duo fell 6-4. The #2 nationally-ranked Buckeyes won the Big 10 match 4-0 at Atkins Tennis Center. Illinois (13-8, 1-1) looks to rise above .500 after they return from Purdue next Friday and their league match with the Boilermakers.

Photo: PhotoNews Media/Clark Brooks

Rockets win softball season opener in Tennesse, and then some

JACKSON, TN - Lindy Bates went 3-for-3 in the Rockets' season opener earlier this month against Millington Central at the Sarah Beth Whitehead Tournament. Unity plated three runs in the third inning to beat the Trojans after five innings 4-2 on March 16.

Starting the bottom of the third down 2-1 on the scoreboard, Unity's Jenna Adkins went down swinging to give Millington the first out. Next, Ruby Tarr stepped up to the plate to face Trojan starter Breanna Hulsey. Tarr took her third pitch smacking leather out to center field, only to be caught by MC's Rilee Ervin.

With two outs on the board, Bates wasted no time and pounded the ball to right field, rounding first and on to second for a double. She later moved to third courtesy of a line drive from senior Reese Sarver.

With Unity bats now ignited, senior Ashlyn Miller, who scored on an error in the previous inning, knocked in the tying run on a fly ball out to left field while Sarver made her way to scoring position on third.

Then, tied at two-all, the Unity line-up kept their hands on the throttle scoring two more runs on a line drive double to right from Maegan Rothe to lock in the first win of the season.

Two days later, the Unity bats were still glowing. The Rockets amassed 27 runs across four games to finish the out-of-state tournament 3-1.

Unity bombs Peabody

The Rockets scored ten runs in the first inning of their second tournament game to stun the Golden Tide of Peabody High School, 12-0.

Ashlyn Miller and Reece Sarver booked two RBIs apiece, while Jenna Adkins, Lindy Bates, and Lauren Haas delivered one each in a contest that lasted just two and a half innings.

Jenna Adkins, Chloey Duitsman, Reagan Little, and McKayla Schendel padded their baserunning stats with one stolen bag each.

Striking out a trio of Peabody batters, Bates picked up the win, throwing just 28 pitches in the first two innings.

Adamsville falls victim to Rockets' firepower

Three hours after the start of the first game on Saturday, March 18, Jenna Adkins crushed the ball over the right field fence for a solo home run to knot the score at one-all in the first inning of the Rockets' Round of 16 game against the Cardinals.

UHS retired the next three Adamsville batters in the top of 2 before piling nine runs on the scoreboard to go up 10-1.

The Rockets enjoyed a bunted single by Maegan Rothe; doubles from Chloey Duitsman, Lindy Bates, and Ashlyn Miller; and a two-out two-RBI triple from Rothe on her second appearance in batter's box in the frame.

In the bottom of the third inning, Abbie Pieczynski, batting for Bates, tapped a ground ball to the pitcher. Tossed out at first, the senior's play allowed McKayla Schendel to score from third.

Up 11-1, Unity stretched their early season win streak to three games, outscoring opponents 27-3 after Sarver flew out to center field.

Unity suffers first loss

Camden scattered five unanswered runs across four innings against the Rockets in their tournament quarterfinal game. In a hole too deep to climb, UHS was eliminated from medal contention after a 6-4 finish.

Lindy Bates, who absorbed the pitching loss, had one hit and tallied two stolen bases. Sophia Beckett, Lauren Haas, and Ruby Tarr logged one stolen base a piece.

Good sleep habits help weight loss and cardiovascular health

by American Heart Association

Improving one’s sleep health is something everyone can do to improve their cardiovascular health

DALLAS - People who reported getting regular, uninterrupted sleep did a better job sticking to their exercise and diet plans while trying to lose weight, according to preliminary research presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023. The meeting will be held in Boston, February 28-March 3, 2023, and offers the latest science on population-based health and wellness and implications for lifestyle and cardiometabolic health.

"Focusing on obtaining good sleep — seven to nine hours at night with a regular wake time along with waking refreshed and being alert throughout the day — may be an important behavior that helps people stick with their physical activity and dietary modification goals," said Christopher E. Kline, Ph.D., an associate professor in the department of health and human development at the University of Pittsburgh. "A previous study of ours reported that better sleep health was associated with a significantly greater loss of body weight and fat among participants in a year-long, behavioral weight loss program."

The researchers examined whether good sleep health was related to how well people adhered to the various lifestyle modifications prescribed in a 12-month weight loss program. The weight-loss program included 125 adults (average age of 50 years, 91% female, 81% white) who met criteria for overweight or obesity (body mass index of 27-44) without any medical conditions requiring medical supervision of their diet or physical activity.

Sleep habits were measured at the beginning of the program, at 6 months and at 12 months, through patient questionnaires, a sleep diary and 7-day readings from a wrist-worn device that recorded sleep, waking activity and rest. These measures were used to score each participant as "good" or "poor" on six measures of sleep: regularity; satisfaction; alertness; timing; efficiency (the percentage of time spent in bed when actually asleep); and duration. A composite sleep health score of 0-6 was calculated for each participant, with one point for each "good" measure of sleep health, with higher scores indicating better levels of sleep health.

Adherence to the weight loss program was measured by percentage of group intervention sessions attended; percentage of days in which each participant ate between 85-115% of their recommended daily calories; and change in daily duration of moderate or vigorous physical activity. Participants had an average sleep health score of 4.5 out of 6 at the start of the study, at 6 months and at 12 months. Participants self-reported their caloric intake each day using a phone app and researchers measured participants’ physical activity with an accelerometer worn at the waist for one week at a time at the start of the study, at 6 months and at 12 months.

After adjusting the sleep health scores for age, gender, race and whether or not there was a partner sharing the bed, the researchers found that better sleep health was associated with higher rates of attendance at group interval sessions, adherence to caloric intake goals and improvement in time spent performing moderate-vigorous physical activity. They found:

Participants attended 79% of group sessions in the first six months and 62% of group sessions in the second six months.

Participants met their daily caloric intake goals on 36% of days in the first six months and 21% in the second six months.

Participants increased their total daily time spent in moderate-vigorous activity by 8.7 minutes in the first six months, however, their total time spent decreased by 3.7 minutes in the second six months.

The decrease in group session attendance, caloric intake and in time spent in moderate-vigorous activity in the second six months was expected, Kline said. "As one continues in a long-term behavioral weight loss intervention, it’s normal for the adherence to weight loss behaviors to decrease," he said.

Additionally, while there was an association between better sleep health scores and an increase in physical activity, it was not strong enough to be statistically significant, meaning that researchers cannot rule out that the results were due to chance.

"We had hypothesized that sleep would be associated with lifestyle modification; however, we didn’t expect to see an association between sleep health and all three of our measures of lifestyle modification," he said. "Although we did not intervene on sleep health in this study, these results suggest that optimizing sleep may lead to better lifestyle modification adherence. "

The study’s limitations include that it did not incorporate any intervention to help participants improve their sleep, that the study sample was not recruited based upon participants’ sleep health characteristics, and that the overall sample population had relatively good sleep health at baseline. The sample was also primarily white and female, so it is unclear whether these results are generalizable to more diverse populations.

"One question of interest for future research is whether we can increase adherence to lifestyle modifications – and, ultimately, increase weight loss – if we improve a person’s sleep health," Kline said.

A second question for the researchers is how such an intervention would be timed to improve sleep.

"It remains unclear whether it would be best to optimize sleep prior to rather than during attempted weight loss. In other words, should clinicians tell their patients to focus on getting better and more regular sleep before they begin to attempt weight loss, or should they try to improve their sleep while at the same time modifying their diet and activity levels?" Kline said.

Improving one’s sleep health is something everyone can do to improve their cardiovascular health and is a key component of the American Heart Association’s Life’s Essential 8. Sleep was added in 2022 as the eighth component of optimal cardiovascular health, which includes eating healthy food, being physically active, not smoking, getting enough sleep, maintaining a healthy weight and controlling cholesterol, blood sugar and blood pressure levels. Cardiovascular disease claims more lives each year in the U.S. than all forms of cancer and chronic lower respiratory disease combined, according to the 2023 Statistical Update from the American Heart Association.

"There are over 100 studies linking sleep to weight gain and obesity, but this was a great example showing how sleep isn't just tied to weight itself, it's tied to the things we're doing to help manage our own weight. This could be because sleep impacts the things that drive hunger and cravings, your metabolism and your ability to regulate metabolism and the ability to make healthy choices in general," said Michael A. Grandner, Ph.D., MTR. Grandner is director of the Sleep and Heath Research Program at the University of Arizona, director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson, Arizona, and was a co-author of the Association’s Life’s Essential 8 cardiovascular health score. "Studies like this really go to show that all of these things are connected, and sometimes sleep is the thing that we can start taking control over that can help open doors to other avenues of health."

Hernias, there are more than one kind to worry about

by Tim Ditman
OSF Healthcare

ALTON - When watching a basketball game on television, you may hear coaches and announcers say the star player is missing time with a hernia.

A sports hernia is different than a hernia suffered in everyday life, says Raman Kumar, MD, a colorectal surgeon and general surgeon at OSF HealthCare. But each should be taken seriously.

Hernia

Dr. Kumar says a hernia is when an internal organ or piece of fat goes through a hole in the abdominal wall. The most common type – around 80%  – is an inguinal hernia, when a part of the intestine pushes through the abdominal wall in the lower belly (also called the groin). Anyone can get a hernia, even newborns. But Dr. Kumar says they are seen more in older men. Symptoms include a bulge or swelling in the abdominal area and pain when moving.

Dr. Raman Kumar

“A lot of chronic heavy lifting,” can cause hernias, Dr. Kumar says. “Other things weaken the abdominal wall such as diabetes and smoking. Being obese causes a lot of weight hanging down on the abdominal wall. If you’ve had surgery in the past, that’s also a risk factor.”

So be mindful when lifting objects, Dr. Kumar advises. Lift with your knees, not your back, and don’t try to lift heavy items. Get a cart or a partner to help. Eat healthy and exercise to avoid obesity and diabetes. Avoid alcohol and cigarettes.

Dr. Kumar says an exterior wrap known as a hernia belt or abdominal binder can be a short-term solution. But surgery is often the endgame.

“If you have a hole or defect, it needs to be closed,” Dr. Kumar says. “The reason we fix hernias is because we don’t want a loop of intestine or bowel to get into the hernia, twist off and die.”

That would make a person very sick and possibly threaten their life, Dr. Kumar says.

Sports hernia

Dr. Kumar says a sports hernia is a muscle tear in the groin area. They’re seen in athletes due to all the twisting, turning and bending that comes with competition.

“Stretch before you do any type of activity. Work and develop your core muscles, including your abdominal and hip muscles.” Dr. Kumar says. “If the muscles are strong, they are less likely to tear.”

Athletes who complain of groin pain should immediately leave the competition and get checked out by a trainer or doctor. Resting and icing the groin will help, but a combination of medication, physical therapy or surgery will likely be needed to fully heal.

Be proactive

If you have symptoms of a hernia or sports hernia, see a health care provider right away.

“Nine times out of 10, we can determine you have a hernia just based on a physical exam,” Dr. Kumar says.

But for more complicated cases, your doctor may order an ultrasound or CT scan. Then, the provider will develop a treatment plan.

Fighting Illini tennis team opens Big 10 schedule with shutout over the Nittany Lions

URBANA - The Fighting Illini men's tennis team dominated Penn State with a quick 4-0 decision to kick off their Big 10 campaign on Friday at Atkins Tennis Center.

Illinois locked down the double point barely 35 minutes after the opening serve. Sophomore Karlis Ozolins and partner Hunter Heck were the first to finish on the doubles court, cruising past Penn's Charl Morgan and Malik Bhatnagar, 6-3. Mathis Debru and Oliver Okonkwo secured the doubs competition with a 6-2 victory over Loren Byers and Sam Bossem, representing the Nittany Lions.

Chicago Latin alum Nic Meister chalked up the first singles win of the evening for the Illini defeating Bhatnagar, 6-2, 6-1.

Playing on the top court, Ozolins consistently pounded out 120+ mph serves, frustrating Morgan to a 6-1, 6-4 finish.

The Illini earned their fourth point after Okonkwo took down Penn State's Stefan Simeunovic, 6-2, 6-4.

The Illini, now 1-0 in conference play, face national tennis powerhouse Ohio State on Sunday at noon.

BOX SCORE

Illinois 4, Penn State 0

Doubles
1. #49 Karlis Ozolins/Hunter Heck (ILL) def. Charl Morgan/Malik Bhatnagar (PSU) 6-3
2. #56 Mathis Debru/Oliver Okonkwo (ILL) def. Loren Byers/Sam Bossem (PSU) 6-2
3. Alex Petrov/Kenta Miyoshi (ILL) vs. Stefan Simeunovic/Miko Eala (PSU) 5-2, unfinished

Singles
1. #33 Karlis Ozolins (ILL) def. Charl Morgan (PSU) 6-1, 6-4
2. Alex Petrov (ILL) vs. Loren Byers (PSU) 6-0, 5-2, unfinished
3. Hunter Heck (ILL) vs. Miko Eala (PSU) 3-6, 1-4, unfinished
4. William Mroz (ILL) vs. Sam Bossem (PSU) 4-6, 3-2, unfinished
5. Oliver Okonkwo (ILL) def. Stefan Simeunovic (PSU) 6-2, 6-4
6. Nic Meister (ILL) def. Malik Bhatnagar (PSU) 6-2, 6-1

Two healthy snack options for families on the go

Photo provided

Family Features - School days offer nearly endless opportunities for learning and exploration in the classroom, but education doesn’t have to end with the final bell. Parents can ensure their students feel energetic, creative and confident by inspiring snack choices that are as smart as they are fun to make together.

Whether you’re whipping up a snack to send to school or your little learners need an energy boost before starting afternoon homework, creative snacking can help encourage inspiration. As a trusted ally with better-for-you and convenient whole-fruit lunchbox snacks kids can enjoy, Sun-Maid offers these easy tips and ways to embrace the fun side of snack time.

• Keep It Simple: Look for recipes with five ingredients or less so your children can show their artful nature without becoming overwhelmed. Plus, this often leads to a more budget-friendly at-home treat.
• Shop Together: Gathering ingredients and equipment is an important part of any recipe, and bringing your future chefs along helps them feel like it’s their creation from start to finish. Additionally, some important life lessons can be learned along the way, like how to navigate the store and compare costs.
• Provide Kid-Friendly Instructions: There are many ways kids can lend a hand in making their own snacks, like mixing ingredients, washing produce or arranging a plate or platter. However, some steps are best left to the adults – make sure to do any cutting, slicing or dicing before letting children take the reins, for example, then just enjoy the creative fun.

With childhood favorites like crackers, marshmallows and vanilla yogurt covered raisins, Gimme S'mores Trail Mix offers a perfect way to get young minds thinking in the kitchen. A little guidance is all it takes to teach them each step of the recipe to make a crafty, delicious treat. Plus, with only a few simple ingredients that just need to be mixed together, it’s a low-stress, low-mess way to cook up creativity.

For a healthier version of a snack time superstar, Apple Nachos combine sweet apples like Honeycrisp, peanut butter and versatile, whole-fruit Sun-Maid Raisins. Naturally made with nothing but grapes and California sunshine, these sweet raisins have been trusted as a better-for-you snack for kids and grown-up kids alike since 1912.

With zero grams of added sugars, they give parents the confidence they need to choose snacks that provide both great taste and nutrition for a happy and healthy family. As a household staple, they can be enjoyed as part of tasty recipes or as a standalone treat kids crave and parents approve.

Find more sweet ideas to inspire confidence and creativity at sunmaid.com.

Gimme S’mores Trail Mix

Prep time: 5 minutes
Servings: 6

• 1/2 cup Sun-Maid Vanilla Yogurt Covered Raisins
• 3 cups graham crackers, assorted flavors
• 1 1/2 cups colored mini marshmallows
• 2 cups slivered almonds
• 1 cup chocolate chips

1. In large bowl, mix raisins, graham crackers, marshmallows, almonds and chocolate chips.
2. Serve immediately, or store in airtight container up to 1 week.

Photo provided

Apple Nachos

Prep time: 10 minutes
Cook time: 1 minute
Servings: 4

• 5 sweet apples, such as Honeycrisp
• lemon juice (optional)
• 2 tablespoons peanut butter
• 1/2 cup Sun-Maid California Sun-Dried Raisins

1. Wash and slice apples.
2. Arrange one layer of sliced apples on serving plate. To keep apples from browning quickly, squeeze lemon juice on top, if desired.
3. In microwave, melt peanut butter about 30 seconds until smooth.
4. Drizzle 1 tablespoon peanut butter over first layer of apples. Sprinkle with 1/4 cup raisins.
5. Repeat with remaining apples, peanut butter and raisins.

SOURCE:
Sun-Maid Raisins