96 students earn a spot on St. Joseph-Ogden High School Honor Roll

St. Joseph - St. Joseph-Ogden High School announced the third quarter Honor Roll and High Honor Roll recipients.

To receive Honor Roll recognition at SJO, students must earn a grade point average of 3.25 or higher on a 4.0 scale. Students whose GPA soared above 3.74 are recognized as High Honor Roll students. Below is the list of this semester's students who achieved Honor Roll status. Follow this link to see the names of students who made High Honor Roll.

Seniors

Madison Adams
Owen Birt
Ethan Blackburn
Kaylee Brown
Payton Carter
Abigail Dow
Katie Earley
Grace Flessner
Alex Funk
Joseph Gherna
Connor Hale
Jay Hess
Aliya Jones
Hunter Ketchum
Shane Logan
Carter Mabry
Aidan McCorkle
Katherine McDermott
Katelynn Oehmke
William Page
Emma Rydell
Katharine Short
Trinity Tapia
Mallory Wagner
Gracelyn Warns
Rebekah Weinmann
Jackson Wetzel

Juniors

Kyler Brown
Tyler Buss
Garrett Denhart
Joseph Frasca
Mia Frederick
Alana Frerichs-McCurry
Jayci Hayes
Holden Jones
Tori Kibler
Carson Maroon
Rowan Musselman
Cole Pruitt
Kaydence Reynolds
Madison Stevens
Ethan Vaughan
Brody Weaver
Mitchell Wright

Sophomores

Olivia Allinger
Jared Altenbaumer
Rylie Barton
Dillon Bear
Eli Birt
Macie Blakley
Holden Brazelton
Landen Butts
Lauren Dewese
Lyla Frerichs
Kaiden Gaines
Richi Gomez
Haley Hesterberg
Kendrick Johnson
Sara Kearney
Aiden Krall
Jeffrey Kuchenbrod
Logan Lackey
Lillian Lanter
Logan Patton
Sydney Reitmeier
Haley Rudolph
Tanner Siems
Corbin Smith
Thea Smith
Coy Taylor
Merial Yeager

Freshman

Caroline Aden
Cade Crozier
Nathan Daly
Caleb Dwyer
Parker Fitch
William Franklin
Charles Hale
Erica Hardimon
Brayden Hollingsworth
Bryanna Hood
Bryson Houchens
Nick Jackson
Jordan Johnson
Malachy Kates
Sami Kelso
Vance McComas
Jackson Mohr
Graham Ray
Lance Retz
Jaxson Reynolds
Logan Rosenthal
Ethan Sanders
Gracyn Sjoken
Jacek Slowikowski
Emma Wells

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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

8th Grade Honor Roll announced from Unity Junior High School

TOLONO - Unity Junior High School announced the 8th grade recipients achieving Honor Roll and High Honor Roll status for their academic performance during the third quarter. Congratulations to all the students who earned the requisite grade point average to celebrate the honor.

High Honor Roll

Dominic Russell Baxley
Alex Martin Bromley
Clare Faustina Bryant
Cadence Marie Chandler
Caleb Benjamin Coy
Hudson Lee DeHart
Danika Ann Eisenmenger
Allison Renee Fenter
Journey Maddison Gabbard
Bailee Mae Gadeken
Colton Ray Harmon
Dustin Rose Harris
Avery Nicole Kamradt
Kathryn Clara Knoll
Brooklyn Marie Mumm
Evan Alexander Puckett
Adam Lucas Reedy
Ethan Daniel Schaefer
Lane Edward Sexton
Allyson Lynn Shaw
Evalyn Alexandra Skibbe
Piper Estelle Staley
Grace Lynne Tempel
Leah Marianne Watson
Elizabeth Johnna Wayne
Grace Ann Wherley
Rylan Kade Wolf

Honor Roll

Grace Michele Bickers
Wyatt Leon Blanchard
Paige Nicole Bradley
Matthew James Brady
Maddix Jacob David Briggs
Kydie L Cain
Berkley Jane Cloud
Noah Seyha Conde
Ryan Joseph Cunningham
Braedyn Lucas Dalton
Addison Tyler Davis
Austin Michael Drewes
Reese Bella Frye
Ava Nicole Grace
Olivia Ashlyn Hall
Walker Dale Hall
Ava Fay Jones
Hailey Anne Keck
Rush Matthew Little
Cash Cohen McCann
Carson Wesley McCune
Audrey Claire McDaniel
Landrey Michelle Mohr
Nicole Elizabeth Paeth
Sadie Jane Polonus
Max Warren Rossi
Austin Paul Scott
Alyssa Renae Shields
Isaac Benjamin Siegwald
Gabrielle Marie Spanglo
Jacob Michael Ward
Jonathan Dean Warren
Maggie Jean Weckle
Camden William Wood
Addison Danielle Wyatt
Joel Mitchell Yergler
Kendal Lea Zerrusen

Unity Junior High 7th Grade Honor Roll

TOLONO - Last week, Unity Junior High School announced the names of seventh-grade students who achieved honor roll and high honor roll status after the third quarter. Congratulations to the students who earned the requisite grade point average to celebrate the honor.

High Honor Roll

Joseph William Willard Baird
Patrick Benjamin Baxley
Beckam Krystopher-Wayde Brown
Brilynn Creola Cain
Jackson Christopher Cheely
Shamya Merari Davis
Soren Lovell Davis
Andrew Patrick Donovan
Dillon Michael Ellars
Kaylee Grace Estes
Carson David Fairbanks
Reagan Elizabeth Lisle Fisher
Mackinzee Brooke Gumm
Hallie Lynn Handal
Jordan Stephen Harmon
Tessa Lynn Horn
Karleigh Grace Jamison
Lincoln Banner Johnson
Joseph Brooks Kamradt
Khison Able Kern
Tatum Anne Kirby
Bryan Michael Kleiss
Nolan Mark Tempel Meharry
Dalton Robert Moose
Rhianna Olivia Ocasio
Kandace Lachelle Reed
Mia Lynn Reifsteck
JaNiyla Nicole Robinson
Caleb Arthur Saxon
Carter Charles Schmid
Sophia Grace Seidlitz
Ian James Skibbe
Lillie Jean Vanderpool
Kole David VanSickle
Gavin James Warren
Sawyer Allen Franks Weller
John William White
Austin James Wiersema
Olivia Ann Williams
Olivia Ruth Witheft
Aydrean Wood
Cole Thomas Zorns

Honor Roll

Cameron Pierre Barnes
Cooper Charles Beckett
Brayden Michael Burke
Sadie Jo Carpenter
Madison Grace Castor
Skyler Andrew Chilton
Kinzey Nicole Duitsman
Nolan Myles Elliott
Haley Elizabeth Ennis
Cohen Fincham
Zoe Margaret Fish
Shae Lin Fournier
Brady Cullen Harris
Roman James Hastings
McKenzie Kathryn Heiple
Brooke Raelynn Henson
Joel Ryan Hoewing
Jax Hunter Logsdon
Tysen Mac McConaha
Clint Michael McCormick
Payten Renee Niles
Larissa Marie Parr
Clayton Wyatt Pruitt
Journee Lynn Ring
Lillian Yvonne Ring
Riley May Schendel
Caleb Joshua Siegwald
Bradley Scott Smith Jr
Adilynn Michelle Wilson
Reece Earl Winfrey
Makaylah Winland

Unity Junior High 6th Grade Honor Roll

TOLONO - Last week, Unity Junior High School announced the names of sixth-grade students who achieved honor roll and high honor roll status in the third quarter. Congratulations to the students who earned the requisite grade point average to celebrate the honor.

High Honor Roll

Kenny Wayne Adcock
Lilly Annabelle Bailes
Brooklyn Blair Bates
Ethan Earl Bent
Elizabeth Joanne Berkey
Katherine Elaine Berkey
Konnor Lewis Bletscher
Sylvia Lola Cahill
Kale Boden Cowan
Trevor Daniel Coy
Alec Joseph Daly
Amelia Marie Good
Hayden Bradley Grussing
Aubrie Paige Gumm
Jordan Elizabeth Hamilton
Kynedy Ashlynn Hoel
Alivia Krall
Adeline Marie Marinelli
Lilly Madelyn Meharry
Ellery Merkle
Jacklynn Kay Alexandra Moore
Kelvin Justus Moose
Holden William ONeill
Carolina Maria Pagaduan Popovics
Luc Sandor Marcelo Popovics
Maxwell Douglas Powers
Marina Ray Price
Maya Alexis Rawdin
Bella Rose Robbins
Skylar Grace Savona
Vivian Rosalie Shunk
Jasper Lee Souza
Dylan Robert Stierwalt
Olivia Jane Styan
Jack Christopher Terven
Deklyn James Thomas
Hayley Olivia Thompson
Cassandra Pearl Thweatt
Charles Reider Watson
Quentin Stephen Webber
Hallee Ann Weber Patterson
Henry Joseph White
Ethan Matthew Wishall
Ashton Jace Wolf

Honor Roll

Kelsey Marie Adcock
Carter Ryan Bickers
Christian Cremeens
McKenzie Lynn Deakin
Emma Nicole Denney
Sophia Hope Dillman
Evan Matthew Donaldson
Jase Charles Eisenmenger
Levi Amari Flowers
Ian Robert Gaines
Jaxson Edward Glad
Samuel Bentley Hollett
Owen Dean Hottman
Kaiyanna Renee LeForge
Cora Dee Leonard
Jauniyah Rosemarie Lisanby
Russell Patrick McCabe
Scarlet Rosemary McCann
Lane Lucas Meharry
Tatum Faith Meharry
Baeden Edward Millsap-Moore
Lillian Calen Mohr
Hayden Andrew Moore
Alexis Nicole OBryan
Marley Rae Parks
Jaxon David Pendleton
Henry Scott Ritchie
Madelyn Olivia Roth-Robertson
Sophia Isabella Schuckman
Connor Allen Schwartz-Rouse
Austin David Shafer
Hayden Dale Smith
Tucker Douglas Stierwalt
Virgil Laurence Summitt
Jayden Michael Terven
Lucas Neal Williams
Olivia Lynn Wilson
Adam Scott Wolken

Smart devices are triggering a real pain in the neck for some people

by Paul Arco
OSF Healthcare

ROCKFORD - Technology is all around us. From our laptops to tablets, many of us are consumed with our gadgets for hours on end. In fact, various reports say the average person in the United States spends between five and 10 hours each day on their smartphones, computers, video games, and TVs.

But with all this screen time comes potential health problems. A condition known as “tech neck” is the stressing of the muscles while looking down at items such as phones or computers for long periods of time.

“Technology which is affecting your neck is the best way I can put it," says Dr. Nandini Chattopadhyay, a family practice physician with OSF HealthCare. "Technology can mean phones, iPhones, tablets, computers and their overall effect on the neck, shoulders, upper back, which has been a problem in the recent years and that’s what tech neck is all about.”

Some are calling this problem the new carpal tunnel syndrome.

“In tech neck, we see the neck being affected because of the technology," says Dr. Chattopadhyay.  "More often than not, it's the nerves which are running from the back of the head to your neck and shoulders, which becomes weak because of the way that people do these activities and looking at technology devices. The relationship between nerve and pain in terms of neck is now called the new carpal tunnel of this era.”

Tech neck affects both adults and children, but symptoms vary and can be different for each person, says Dr. Chattopadhyay, who has treated patients as young as five. The repetitive strain on the bones, nerves, and muscles caused by looking down at a phone or laptop, for example, can cause joint inflammation, pinched nerves, arthritis, and even herniated discs.

So if I started at the head, then it can be headaches, changes in vision and needing glasses at a much younger age than what you would usually need," says Dr. Chattopadhyay. "Then it’s a lot of neck stiffness, then weakness of your upper back. A lot of tension of the muscles on the upper back. Gradually the pain goes all the way down to the lower back and then you feel numbness and tingling in your arms. These are some of the common symptoms that I see.”

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Nandini Chattopadhyay, MD

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There are ways to prevent tech neck, such as maintaining good posture, using a smartphone holder, investing in a monitor stand and asking your doctor about physical therapy. The good news is there are treatments that can be effective for tech neck. There’s no need to live with pain if it can be treated, says Dr. Chattopadhyay.

“The management of this comes with the awareness," she adds. "So daily exercises, making sure you're moving around, and have the ability to take breaks from technology devices. That's very important if you're working on the computer every day, then take one or two hours just to yourself to do regular exercises where you're not looking at the computer screen.”

Our phones and other devices are important tools and there’s no reason to give them up, Dr. Chattopadhyay adds. But she does recommends holding the phone at eye level to help reduce the strain. But if you continue to experience any pain, it might be time to visit your doctor.

Illinois tennis programs have four remaining home matches this season

URBANA - Tonight, the nationally ranked Fighting Illini men's tennis team host the Penn State at Atkins Tennis Center. The action starts at 6pm.

This is just one of four home Big 10 matches for Illinois, who were ranked 19th in the country by the ITA after beating unranked Baylor and Abilene Christian, dropped to #21 after surprising 4-1 loss to Texas Christian University last Sunday.

If you can't make tonight's contest, the Illini are back on the court at noon on Sunday to face rival Ohio State. So far, the Buckeyes (13-4) posted a 2-1 record during the month of March and hope to drive east unscathed by the 15-7 Illinois program led by long-time head coach Brad Dancer.

The Illini are at home again on Friday, April 14, at 6pm against the Wisconsin Badgers and face Nebraska for Senior Day on Sunday, April 16, at noon.

The women's program also has four home Big 10 matches remaining this season. Ranked at #35, the Illini women (10-5) split its Spring Break matches against Arizona (#57) and New Mexico State at the LaNelle Robson Tennis Center in Tucson, Arizona, a week ago this past Tuesday.

Illinois faces Michigan State on March 31 and Michigan on April 1 for hard-hitting tennis action at Atkins. Their home Big 10 schedule conclude with a twin bill weekend against Nebraska on April 11 and Iowa at noon on April 23.

Admission to both tennis team's home matches is free. Illinois tennis matches are great opportunity for high school and local recreational players of all ages to enjoy high-level play and the energy of collegiate tennis.

Guest Commentary | Addictions and mental illnesses are issues that people are afraid to address

by Glenn Mollette, Guest Commentator

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Honesty is not always the easiest path but it’s usually the most loving path.

Let’s say you have a loved one or friend who is diabetic but they eat crazy stuff every day from pizza to cookies to soda pop without regard for personal health. Is it best for you to treat them to treats containing white flour and sugar every chance you can or to have a talk with them? Of course, you run the risk of hurting feelings or making the person angry but chances are they are going to die sooner than they should. It’s best to try to save the person’s life by being honest. You don’t have to cut the person’s head off with a verbal assault or face slapping rhetoric.

Love doesn’t attack people. You shouldn’t get preachy because this runs most people away. Simply preface your remarks by saying, “I’m your friend. I care about you and your life. I want you to live a long time. However, if you don’t stop eating what you eat all the time you are probably going to shorten your life.” This could pertain to any negative activity or addiction.

Having serious conversations with people is not easy. We are all busy. We aren’t close enough to most people to be this direct. Plus, we really have to care a lot about someone to be lovingly honest. We run the risk of the friendship becoming strained or evenly totally severed. The bottom line is do you care enough to be honest? Plus, don’t ever start making life recommendations to someone unless you truly love the person and are willing to help the individual work through the issues.

It’s easier to let people continue on their negative path to self destruction. Fast food and unhealthy food items are unfortunately much more affordable. It’s not cheap to eat healthy. It’s not cheap to be sick either. Medical bills can pile up quickly. Trips to the doctor are expensive. Diabetic medications are expensive. Kidney issues result in dealth for many Americans every year. Funerals are expensive. Giving up a good friend or family member is life changing.

Disease happens to us all in some way. These bodies are very vulnerable to cancer, diabetes and so on.

Chances are you may have tried. Most likely you have talked your head off to someone you love but they continue in their negative behavior. It seems many people under 50 can’t fathom sickness or death. The consequences of their behavior seem remote or even impossible. Thus they continue on their way.

Of course we all have to look in the mirror. We all wrestle with our private and public demons. Most of us know we aren’t perfect and if we take a serious inventory of our lives and habits we realize we all come away short of perfection, this is especially true of me. I have lots of personal work to do and it’s all I can do to try to do my own daily diagnosis and repair work. This is why we don’t take the time to try to help others; we have enough problems of our own.

Therefore, this is why you have to really care a lot about someone to take the time to try to help the person.

If you had the gift of premonition and could keep someone from being killed in an accident you wouldn’t hesitate to speak with them about it. So, why, if you can help someone address personal issues/addictions that might be deadly, wouldn’t you try? Unfortunately, addictions and mental illnesses are issues that people seem to be afraid to address. If someone you love was inside a burning building, most of us would risk our own lives to rush in and save them.

Why is it so hard to risk hurt feelings to save a life?

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

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This article is the sole opinions of the author and does not necessarily reflect the views of The Sentinel. We welcome comments and views from our readers. Submit your letters to the editor or commentary on a current event 24/7 to editor@oursentinel.com.

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Is your small business ready for the next pandemic lockdown?

Photo: Tetiana SHYSHKINA/Unsplash

SNS - As the lasting effects of COVID-19 become more and more apparent, many business owners are asking themselves how they might prepare for the next pandemic. For this reason, it is important that business owners have a plan in place for the future.

This can include a variety of different solutions. Most of them involve optimizing existing practices in addition to developing new strategies. With a solid strategy in place, you can ensure the company is able to ride out any disruptions.

Furthermore, businesses can take proactive measures now and remain proactive throughout any further lockdowns. This will allow them to mitigate their losses and decrease the overall impact of any future pandemic. That is why, In this article, we'll take a look at some helpful guidelines to keep in mind as you prepare for potential pandemics.

1. Review Your Business Operations

Reviewing your business operations is a critical step in preparing for a potential lockdown. Assessing your business model to ensure it's sustainable during a lockdown, identifying which products or services can be offered remotely, and evaluating how your supply chain may be impacted can help you determine which aspects of your business need to be adjusted to maintain operations.

Assessing your business model involves taking a close look at how your business functions and what changes may need to be made in order to continue operating during a lockdown. This is especially important if you are running a small business. For example, if your business relies heavily on foot traffic, you may need to consider new marketing strategies or offering online services to continue generating revenue.

Photo:Microsoft 365/Unsplash

2. Examine Your First Reaction to COVID-19

How did you handle prior lockdowns, and where did you make mistakes?

The first thing you must do is to revise your pandemic preparations if necessary. If you can identify the points at which your company's response is stalled, you can take steps to fortify your business continuity plan. Vaccines, for example, are more readily available today than in 2020. However, since the window of opportunity to receive the vaccine is small, vaccinating your staff now can be a good first step in preparing for the next outbreak.

3. Take Your Businesses Online

As a precaution against the global spread of COVID-19, several nations have instituted mandatory lockdowns, requiring workers in many industries to work remotely. Because of this, now more than ever, we are dependent on technology to do our jobs. That's why there's been a surge in money spent on new technologies. Companies that want to survive have adapted by allowing their workers the flexibility to do some or all of their duties from the comfort of their own homes.

This means that if you wish to prepare for the next pandemic, you have to create a hybrid work model. While this may seem like a bad thing, it is not. It will allow you to downsize and save money on rent. That said, if you decide to downsize and move your office someplace else, you should know about some challenges that can come during this process. 

4. Use Technology to Augment, Not Replace, People

Throughout the COVID-19 crisis, technology has allowed us to reevaluate how we go about even the most basic tasks. While the stock market's trading floors were closed, the market itself continued to function. For instance, the United Kingdom's Parliament now exists online.

Virtual call centers are proliferating all over the globe, and some of them even utilize AI. They use it to keep up with the volume of calls and the quality of service they provide.

These advances are remarkable, but many of the technologies and tools we are now getting a crash course in — like Microsoft Teams or Zoom — have the potential to allow us to achieve much more.

Rather than integrating technology with the existing workforce, many companies' first instinct is to replace employees with machines. Company heads should take advantage of the current time to consider how their companies may better use technology to enhance human capabilities in order to boost productivity, enrich the lives of their workers, satisfy their consumers, and stimulate economic expansion.

5. Devise a Lockdown Exit Strategy

The gross domestic product of several countries has recently plummeted as a result of the pandemic. For this reason, Governments are seriously considering certain lockdown escape strategies. These strategies will enable them to reboot economies while minimizing losses.

In a similar vein, companies will need to find out how to resume normal operations while still prioritizing the safety of their employees and coping with the immediate fallout of the lockdown. Planning is necessary for employees' eventual return to the office, as well as for any visits to customers' locations.

Since few businesses would return to the same working and customer service habits they had before 2020, we can anticipate short-term effects on productivity, prices, and employee morale. Additionally, in order to switch vendors quickly and easily, businesses may need to make their supply chains more agile and flexible.

6. Upskill and Cross-Train the Workforce

If you want to prepare for the next pandemic, you must look at cross-training their staff to guarantee the smooth running of the firm. This will provide them with more adaptability and a quicker turnaround when redeploying personnel.

That said, a skills audit may help firms gain insight into their staff's collective expertise. This tool can help you identify areas where your employees lack the necessary skills or where one person's absence could cause a coverage gap. With this information, you will be able to ensure that your business can function no matter what happens.

Conclusion

Now you know that if you want to prepare for the next pandemic, you need to plan carefully and have effective communication and flexibility. Reviewing your business operations, creating a contingency plan, investing in technology, and communicating effectively with customers and employees can help you weather the storm and emerge stronger on the other side.

By taking these steps, you can position your business for success even in the face of unexpected challenges. With the right preparation, your business can not only survive but thrive in the midst of a lockdown.

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Eye disease can affect more than just your vision, low vision can affect other aspects of your life

Photo courtesy NAPSI

NAPSI -- Eye disease affects more than your ability to see the world clearly. People with impaired vision face an increased risk of falls, fractures, injuries, depression, anxiety, cognitive deficits and social isolation. One of the best ways to protect yourself against vision loss from eye disease is to get regular eye exams.

Ophthalmologists—physicians who specialize in medical and surgical eye care—have more tools than ever before to diagnose eye diseases earlier, and to treat them better. But these advances cannot help people whose disease is undiagnosed, or who are unaware of the seriousness of their disease.

That’s why the American Academy of Ophthalmology recommends all adults receive a comprehensive eye exam by age 40, and every year or two after age 65.

Here’s how low vision can affect nearly every aspect of your life:

1. Depression and social isolation. Being unable to drive, read, enjoy hobbies or see loved ones’ faces is frightening and can lead some people to withdraw from life, leaving them feeling helpless or lonely. One study found that after being diagnosed with a vision-threatening eye disease, a person’s chance of experiencing depression triples.

2. Dementia. Several studies suggest a connection between eye disease and dementia. While the cause is unclear, it’s possible some eye diseases interfere with the brain’s sensory pathways. Early diagnosis and treatment are the best way to prevent vision loss.

3. Injuries from falls. People with decreased vision are more likely to misstep and fall. Every year, about 3 million older Americans are treated for injuries from falls, according to the Centers for Disease Control and Prevention. Many of these falls are caused by low vision. Luckily there are some changes around the house people can make, such as grouping furniture together and increasing lighting. Seeing an ophthalmologist regularly and making sure your glasses are updated with your latest prescription are important safety precautions as well.

Can’t Afford an Eye Exam? EyeCare America® Can Help.

For individuals age 65 or older who are concerned about their risk of eye disease and/or the cost of an eye exam, you may be eligible for a medical eye exam, often at no out-of-pocket cost, through the American Academy of Ophthalmology’s EyeCare America® program. This public service program matches volunteer ophthalmologists with eligible patients in need of eye care across the United States. To see if you or a loved one qualifies, visit www.aao.org/eyecare-america to determine your eligibility.