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These are the workout moves your coach wants you to do By Anytime Fitness With virtually an unlimited number of exercise moves out there, it’s hard to know what to incorporate into your workout routine! There are so many different ways to move our bodies, and so many different pieces of equipment to use to move them. That’s why Anytime Fitness (AF) coaches are here to help you build a plan that’s best for you and your fitness goals. If you’re trying to switch up your workout routine but have no idea where to begin, here are some of our coaches’ favorite workout moves to get you started. Contact your local AF to get your plan today! Before we dive into the list, we want to call out the moves that our coaches recommended almost too many times for us to count. No surprise, they’re some of the most foundational movements in exercise, and most of them are compound movements that work several muscles or major muscle groups at once. The moves that our AF coaches just can’t get enough of are squats, deadlifts, glute bridges, push-ups and planks! You’ll see some of those mentioned in the list below, but to get you started, here’s our tips on perfecting your squat form, deadlift form, and push-up variations. Without further ado, here are some of our coaches’ favorite workout moves. 1. Planks! Everyone needs a strong core and you can perform them anywhere. Coach Matthew W. of AF League City West, TX 2. Push-ups… there are so many variations. Coach Jessica R. of AF Minooka, IL 3. If done with proper form, they can alleviate back pain, strengthen the core and posterior chain muscles, as well as improve your posture! Coach Krista P. of AF Arlington, WA 4. Old faithful push-ups! Coach Mary D. of AF Sequim, WA 5. Either glute bridges or hip thrusters – everyone wants healthy spines and strong booties! Coach Bryan R. of AF Orlando, FL 6. Palloff Press. It is so effective and so underutilized. Coach Misty M. of AF Scottsboro 7. Pushups! They can be performed anywhere and with various options to regress or progress. Pushups on your knees. Tricep pushups. Spider pushups. Pushups + core rotation. Wide hand pushups. The list goes on! Coach Jeff H. of AF Windermere, FL 8. TRX squats. Coach Alicia C. of AF Opelika, AL 9. Foam rolling and stretching – not a workout move, but so important! Coach Mike F. of AF Highland IN 10. Face pulls. Coach Jake S. of AF Zephyr Cove, NV 11. Bird dogs. Coach Joseph A. of AF Chantilly, VA 12. Resistance band crunches. Coach Michael M. of AF Thomasville, GA 13. Deadlifts – the hip hinge is an essential movement pattern that strengthens the whole body, but especially

The moves that Anytime Fitness coaches just can’t get enough of are squats, deadlifts, glute bridges, push-ups and planks. ANYTIME FITNESS PHOTO Health & Fitness

the posterior chain (back of the body), including hips, gluteus, and hamstrings. Keeping these large lower body muscles strong is a great way to ensure you are maintaining or building lean body mass to help prevent osteopenia as you age! Coach Becky S. of AF Windermere, FL 14. Push ups and plank walkouts (also known as inch worms). Coach Ann K. of AF Pawleys Island, SC 15. Lunges. Coach Kaelyn B. of AF Cocoa, FL 16. Goat bellies (a variation on the kettlebell swing). Coach Aaron T. of AF Floresville, TX 17. Hip bridges – activate those glutes! Coach Aaron L of AF East Bloomington, MN 18. I always recommend weighted hip thrusts! They help not only target your glutes, but also your legs, back and core. They’re a great move for strengthening your pelvic floor, which benefits your health in various ways for both men and women. Coach Katherine M. of AF Deltona, FL 19. I recommend planking. A strong core is essential in all aspects of training! Coach Heather H. of AF Floresville, TX 20. Some type of deadlift! These are really great to strengthen big muscle groups to help support the pelvis

Exercising comfortably in a mask People hitting the gym during the pandemic are adjusting to a new normal of exercising while wearing a face covering. While some might feel discomfort in a mask during a workout, a physical therapist at Baylor College of Medicine explains how to wear a mask effectively and comfortably at the gym. “The key is for the individual to test different masks to see what is most comfortable for them,” said Melanie McNeal, physical and occupational therapy manager in the Joseph Barnhart Department of Orthopedic Surgery at Baylor. “It’s a matter of getting used to having a mask on while your heart rate is going up.” McNeal suggests wearing a mask with multiple layers made of moisture-wicking materials. Refrain from exercising in a surgical mask, as they can cause discomfort when breathing during aerobic exercises and disintegrate from sweat. N95 masks are safe for exercise, but research has shown that they can cause increase in body temperature and breath resistance. Masks are safe to wear for any type of training and do not

impact heart rate, oxygen levels or other vital signs when worn during workouts. Low impact workouts like bicep curls with light weights may be easier to perform than box jumps or running. “The higher impact, more aerobic exercises or heavy powerlifting will be more difficult in a mask, because even without a mask, those maneuvers cause increased respiratory rate and increased heart rate. More breaths need more air, so they are harder workouts in general even without a mask,” McNeal said. McNeal says it is not uncommon to feel strange at first, as it takes time to get used to wearing a mask in the gym. If you feel fatigue, dizziness or experience trouble breathing, sit down, take a break and let your symptoms subside. Let your heart rate come down and breathe in for three seconds, exhaling fully until symptoms calm down. If symptoms persist, visit an urgent care nearby or call 911. McNeal also offers additional suggestions for wearing a • CONTINUED ON PAGE 7

and spine. Coach Morgan W. of AF Neenah, WI 21. Back extension! We forget that our core includes more than just the abs and obliques. The lower back, hamstrings and quads are all a part of it. Back extensions and bodyweight variations like the superman, scorpion and dolphin kicks are great to strengthen that lumbar area of the core. Coach Will H. of AF Philadelphia, PA 22. Kettlebell swings. Coach Steve K. of AF Jackson (Michigan Center), MI 23. Farmer’s carries for full body strength and stability. Coach Shanna Z. of AF Boothwyn, PA 24. Romanian deadlifts, as they replicate a movement we do all the time (picking stuff up). So functional. Coach Allison B. of AF Nipomo, CA 25. The cat/cow stretch. It keeps your hips, lower back, and abdominals flexible, which functionally feeds the rest of your body. Coach Brandon H. of AF Destrehan, LA 26. Bird dog or dead bug variations. Coach Christina C. of AF Snohomish, WA 27. Tricep extensions or banded knee tucks. Coach Bri of AF Chestnut Hill, PA 28. Burpees… best movement ever!!! Coach Mark F. of AF Abbeville, LA

HEALTH & Winter 2022

Fitness

A publication of Rock Valley Publishing, LLC. 1102 Ann St., Delavan, WI 53115 (262) 728-3411 EDITOR:........................................ Melanie Bradley SECTION DESIGNER:........................ Jen DeGroot CREATIVE/PRODUCTION DIRECTOR:..................................... Heather Ruenz SPECIAL SECTIONS ADVERTISING:............................Vicki Vanderwerff For advertising opportunities in our publications, call (262) 725-7701, ext. 134.

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Dental hygiene tips for caregivers For the 44 million family caregivers nationwide, tangible support can help ease their burden. With that in mind, the American Dental Association (ADA) is offering essential oral health tips and information. “Keeping your loved one’s mouth healthy is important for their oral and overall health, comfort, safety, nutrition and selfesteem,” says Dr. Jane Grover, MPH, director of the ADA’s Council on Advocacy for Access and Prevention. “The combination of daily care and professional services equals the best chance for a healthy mouth. It can also help prevent other health problems from arising or becoming worse.” While the exact assistance you provide your loved one will depend on their individual abilities and situation, there are some important things every caregiver should keep in mind. The following information from the ADA can help get you started: 1. Brush teeth twice a day for two minutes using fluoride toothpaste. Floss or use other between-the-teeth cleaners daily. Doing so will help prevent tooth decay (cavities), gum disease and bad breath. 2. If your loved one wears dentures, rinse them after each meal, brush them daily with denture cleaner and take them out and store them in water before bedtime. Try to discourage them from sleeping with their dentures in their mouth overnight, as that habit over time can lead to serious tissue irritation on the roof of their mouth. 3. If your loved one is living with diabetes, pay special attention to their gums and mouth. Not only can gingivitis and dry mouth be signs of untreated

diabetes, but research suggests that treating gum disease can actually help control blood sugar levels, decreasing the progression of the disease. 4. Dry mouth can affect older people for a variety of reasons, including being a sign of diabetes and a side effect of certain medications. Dry mouth is not just uncomfortable. It can increase the risk of tooth decay. To combat it, try an alcohol-free mouth rinse and encourage hydration by having your loved one sip water, suck (not chew) on ice chips and use a humidifier while sleeping. 5. Limit snacking and sugary drinks. Encourage the consumption of healthy foods and drinks, such as fruits, vegetables, whole grains and water, which are good for the mouth and the entire body. 6. Make and keep dental appointments. Even people with dentures need to visit the dentist for an annual oral exam. 7. Watch for symptoms that could signal larger issues. If your loved one shows any of the following signs, visit the dentist: • Pain or swelling in the mouth, face and

neck • Sores, swelling or growths in the mouth • A change in the fit of dentures • Difficulty opening the mouth • Red, swollen, tender or bleeding gums • Gums that have pulled away from the teeth • Bad breath that doesn’t go away or becomes a daily concern • Pus between the teeth and gums • Dark or discolored spots on teeth • Loose or broken teeth, partials or dentures To access free oral health resources, including a caregiver’s guide to dental health, visit mouthhealthy.org. “Tending to oral hygiene is an important part of caregiving. Managing both daily care and arranging for dental visits can help you keep your loved one healthy and happy,” says Dr. Grover. “And of course, don’t forget your own dental care. Being an effective caregiver starts with ensuring your own health and wellness.”

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OSF HealthCare Saint Anthony Medical Center announces new director of oncology services OSF HealthCare is pleased to announce Edward ‘Teddy’ Aribisala, MBA, has accepted the position of director of oncology services for OSF HealthCare Saint Anthony Medical Center Patricia D. Pepe Center for Cancer Care. In his new Edward Aribisala position, Aribisala will have oversight of the cancer program at OSF Saint Anthony and be responsible for the oncology service line development. Most recently, Aribisala served as executive director of oncology services at Mabry Cancer Center in Orangeburg, South Carolina. He received a Bachelor of Science in Radiotherapy Technology from Howard University in Washington, D.C., a Master of Science in Safety Engineering from Indiana University of Pennsylvania in Indiana, Pennsylvania, and a Master of Business Administration from the University of Michigan in Flint, Michigan. “Teddy has more than 16 years of oncology leadership experience and we are excited for what his expertise will bring to the Patricia D. Pepe Center for Cancer Care,” said Sue Fischer, vice president, Ambulatory and Procedural Services at OSF Saint Anthony.

(STATEPOINT)

10 Doctor-recommended New Year’s resolutions to make today While investing in your health and wellness can sound like an overwhelming goal, doctors say that there are easy, tangible resolutions you can make to feel your best and better protect your health. “A new year is the perfect time to consider your personal goals, and how you can make positive health choices in the coming year,” says American Medical Association (AMA) President Gerald E. Harmon, M.D. “Small lifestyle changes today can have a lasting effect in improving your health.” Not sure where to start? Consider these resolutions from the AMA: 1. Make sure your family is up-to-date on their vaccines, including the annual influenza vaccine for everyone age six months or older and the COVID-19 vaccine for everyone age five and older. Anyone with questions about the COVID-19 vaccines should speak

with their physician and review trusted resources, including getvaccineanswers. org. 2. Learn your risk for type 2 diabetes by taking a simple online 2-minute selfscreening test at DoIHavePrediabetes.org. Steps you take now can help prevent or delay the onset of type 2 diabetes. 3. Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity. 4. Know your blood pressure numbers. Take the time to visit ManageYourBP.org to better understand your numbers and take necessary steps to get high blood pressure -- also known as hypertension -- under control. Doing so will reduce your risk of heart attack or stroke. 5. Reduce your intake of processed foods, especially those with added sodium

and sugar. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. 6. If your health care professional determines that you need antibiotics, take them exactly as prescribed. Antibiotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu. 7. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans -- up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age. 8. Talk with your doctor about tobacco and nicotine use and quit. Declare your home and car smoke-free to eliminate exposure to secondhand smoke. 9. If you are taking prescription opioids, follow your doctor’s instructions, store

them safely to prevent diversion or misuse, and properly dispose of any leftover medication. 10. Manage stress. A good diet and daily exercise are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a friend or mental health professional when you need it. If you don’t have health insurance, the AMA also encourages you to visit healthcare.gov to sign up for coverage. You may benefit from recent changes that improve access and affordability. The deadline to enroll for 2022 coverage is Jan. 15, 2022. More health resources and tips can be found by visiting ama-assn.org. For a happy, healthy 2022 and beyond, consider making these 10 doctorrecommended New Year’s resolutions today.

(STATEPOINT)

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How medical technology is helping those with Parkinson’s Disease When Ann Hanley was 49 years old, she noticed that she had persistent stiffness in her shoulders and her arms weren’t swinging normally when she walked. This became particularly pronounced when it affected her ability to travel to horse races with her husband, who manages a farm, breeding champion racehorses. After visiting several specialists, a neurologist recognized she had Parkinson’s disease (PD). The diagnosis was a shock, as Hanley had previously viewed PD as a disease that mainly affected older men. Initially the idea of living with a progressive disease was overwhelming for Hanley -- a self-described social butterfly -- and so was maintaining her desire to be active. PD is the second most common progressive neurodegenerative condition, affecting more than 1 million people nationwide, according to the Centers for Disease Control and Prevention. While it can’t be cured, medications are often prescribed to help manage symptoms. Unfortunately, some of these drugs are associated with side

effects like involuntary movements and motor fluctuations. And over time, these medications can become less effective. Now 63, Hanley is a veritable expert on her condition and an advocate for other patients. Seven years ago, she began volunteering at the University of Kentucky Hospital, shadowing a leading neurosurgeon who specialized in a PD treatment called Deep Brain Stimulation (DBS), which helps patients manage the motor symptoms of the disease when medication alone is no longer effective. DBS uses a small medical device implanted in the body and connected to leads that stimulate a portion of the brain to control the motor functions affected by movement disorders, including tremors, slowness and rigidity. Until recently, physicians have had to rely on older DBS technology. However, the Boston Scientific Vercise Genus DBS System, approved for use in 2021, is designed to customize therapy to match each patient’s specific needs and allow for flexible stimulation therapy delivery as the

disease progresses. This is important, because PD advances over time, and no two people experience progressions the same way. “Ultimately, with early enough intervention, DBS is a tool that can help people with PD reduce tremors, increase mobility, and even reduce the amount of medication needed -- offering a reprieve from unpleasant side effects,” says Dr. Michele Tagliati, MD, director, Movement Disorders Program, Cedars Sinai (Los Angeles). “In particular, this therapy is designed with patient comfort and convenience in mind and gives physicians the ability to manage the ever-evolving needs of a patient as their Parkinson’s advances.” Hanley knew it was time to try DBS herself when her walking had slowed, she was stooped over, her back hurt relentlessly and she was experiencing significant tremor in her right hand and leg. After undergoing the procedure, she was amazed at how DBS had helped her. “When they turned on the device, I

experienced an indescribable moment. My symptoms were suddenly reduced, and I felt more in control of my motion,” says Hanley. With DBS, Hanley was able to completely come off her PD medications and experienced increased mobility. While results vary for different patients, she’s now able to walk, cycle and swim regularly, and attend every horse race with ease. Today, Hanley is an advocate for DBS therapy and volunteers support to other patients, assisting during their appointments and even holding their hands during the DBS procedure. She’s also raised $3.5 million dollars through her fundraising efforts to support PD research at the University of Kentucky Hospital. To learn more, visit DBSandMe.com, a resource developed by Boston Scientific. If you or a loved one have PD, consider talking to your doctor about the most appropriate treatment, and if DBS could be an option for you.

(STATEPOINT)

What lung cancer patients should know about newer treatment options For those with lung cancer, understanding treatment options, including what type of surgery might be best for your situation, is important. Fortunately, the past decade has brought many advances in lung surgery. For example, Robotic thoracic surgery (RAS), also called robotic-assisted thoracic surgery, is a minimally invasive surgery technique used in thoracic procedures, including some lung cancer cases. This technique can be used to remove diseased lung tissue and surrounding lymph nodes. To learn more about how robotic technology is typically used during lung surgery, the American Lung Association spoke with Dr. Doug Adams, a cardiovascular and thoracic surgeon at TriHealth in Cincinnati. He laid out the general steps he follows with his patients. However, each institution may operate differently. Talk with your surgeon about what to expect. Before surgery Before the procedure, you’ll get information about how to prepare. When you arrive at the hospital, you may go into a room where your information is confirmed, you meet with the anesthesiologist, and lines are started in your body. Lines are tubes usually inserted into the hands that allow the surgery team to monitor vital signs and deliver pain medication. Next, you’ll be wheeled into the operating room, sedated and placed on your side. You’ll be completely asleep during the procedure. While sleeping, the anesthesiologist places a tube into your airway to collapse the lung not being operated on. This gives the surgeon more space to operate. The lung is reinflated before you wake up. Getting the robot ready The surgeon finds the right spots on your body for the robot ports, which are like docking stations for the robot. A small incision is made to place each port. The

Facing lung surgery? Talk to your doctor about your options, including robotic assisted surgery. Support for this educational initiative is provided by Intuitive. STATEPOINT PHOTO Health & Fitness

instruments and camera are attached to the robot and docked into the ports, offering realtime control of the robot. Each surgery has basically the same steps, but every body is different. Once the connection is established, the surgeon reviews your anatomy and adjusts the surgical plan accordingly. Removing lung tissue Your surgeon sits at the console next to you and controls the robotic instruments. First, the small three-dimensional, highdefinition camera is placed through one of the ports to provide an inside view of the chest cavity. Then, robotic instruments are

placed through the other ports between the ribs. The surgeon removes lung tissue through one incision. The magnified view and wristed instruments allow for precise, controlled movements without having to make larger incisions to open the chest or spread the ribs. Sometimes the anesthesiologist will inject a liquid called ICG into the lung, which helps the surgeon see more clearly. If you have cancer, your surgeon may also remove lymph nodes. Often lung cancer will spread to surrounding lymph nodes that imaging doesn’t catch. Removed lymph nodes are examined by the pathology

department to help the cancer team determine the lung cancer stage, and next steps. Post-surgery After surgery, a small chest tube is inserted and the ports removed. You’re moved to recovery where staff can monitor fluid and air leaks in your chest. When there is no more fluid or air leaks, it usually means you’ve healed enough to go home, along with post-surgical instructions. Facing lung surgery? Talk to your doctor about your options, including robotic assisted surgery. Support for this educational initiative is provided by Intuitive.

Rx resolutions: Six ways to improve your health in 2022 WINTER 2022

Mercyhealth welcomes Dr. James Hall, Cardiothoracic Surgeon Mercyhealth is pleased to welcome James Hall, MD, board certified cardiothoracic surgeon, to the physician staff of Mercyhealth Heart and Vascular Center–Rockford. Dr. Hall’s philosophy of care Dr. James Hall is to understand all medical, surgical and personal issues that a patient is dealing with at the time he consults with them. Discussions pertain not only to the surgery and post-op care, but to the impact that it has on their families and significant others. As a surgeon he believes all physicians, including primary care and specialists, should collaborate to coordinate the patient’s care for the best outcome. Dr. Hall attended Harvard College, Cambridge, MA, for his undergraduate degree and then received his medical degree at University of Chicago-Pritzker School of Medicine, Chicago. Dr. Hall served a general surgery residency at Mayo Clinic and Affiliated Hospitals Programs, Rochester, MN, and a cardiothoracic surgery residency and fellowship at Emory University and Affiliated Hospitals Program, Atlanta. He is certified by the American Board of Surgery and American Board of Thoracic Surgery. His special interests include: • Coronary bypass utilizing multiple arterial grafts • Aortic valve/aneurysm replacement surgery • Lung resections • Thoracoscopic resections • Pleural based surgery • Pacemaker placement To make an appointment with Dr. Hall, call Mercyhealth Heart and Vascular Center–Rockford at 815971-0600.

EXERCISING • CONTINUED FROM PAGE 3

mask in the gym: Have a back-up mask in case something happens to the first one Have different masks on hand to try different materials and find out which is most comfortable for you Carry hand sanitizer so if you put on another mask, you can clean your hands before Those who have an underlying lung issue or disease, such as COPD or pulmonary hypertension, may be at risk when working out in a face covering. They should consult with their physicians on ways to exercise safely with a mask and discuss other safe ways to stay active during the pandemic.

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While diet and exercise resolutions typically top New Year’s lists, experts say that focusing a few of your resolutions on forming good habits relating to your pharmacy routine can improve your overall health. Susan Peppers, RPh, vice president, Express Scripts Pharmacy, suggests these resolutions to make the most of your pharmacy care.

Resolve to…ask more questions

Many of us are hesitant to speak up when we have questions about prescribed medications or therapies. Don’t be! Pharmacists have clinical expertise and can play an important role in your whole health. At Express Scripts Pharmacy, pharmacists are available 24/7 to answer questions or talk through any other health issues you may be experiencing.

Resolve to…never miss a dose

The best way to see improvement in both chronic and short-term conditions is to take medication as prescribed — the right dose at the right time in the right way. Try using a pill container or a dose reminder or taking your medication as part of your daily routine, such as brushing your teeth. Talk to your pharmacist about the best time to take your medication. You should also consider ongoing home delivery — like that provided by Express Scripts Pharmacy — so you never run out of medication due to a missed pharmacy trip. Express Scripts Pharmacy customers can also enroll eligible medications in an automatic refill program. Your prescriptions will be refilled at the right time, so your medicine will always be on hand.

Resolve to…take your medications safely

Taking medication the wrong way or without knowledge of their effects can be dangerous. Read and understand the instructions printed on your prescription label, so you can be sure you’re taking your medicine exactly as intended. For example, taking certain medications on an empty stomach if you’re supposed

to take it with a meal can reduce their effectiveness. You’ll also want to be sure you don’t mix your medication with certain other drugs or alcohol, or even engage in specific activities, like driving, if the label warns you against doing so.

Resolve to…clean out your medicine cabinet

Many people find they’re more likely to take medications properly if they have a well-organized medicine cabinet. Go through and properly dispose of expired medications or those you’re no longer taking. For more information on discarding expired medications, visit express-scripts. com/askyourpharmacist.

Resolve to…check-in with your doctor Your health can change, and your prescriptions should change along with it. Schedule time at least once annually to go over everything you’re being

prescribed. It’s a good chance to talk to your doctor about what’s working, what’s not and what might need adjustments. In turn, keeping all medications at a single pharmacy when possible allows your pharmacist to have the most accurate information to help keep you safe from drug interactions or medication issues. Be sure your physician knows which pharmacy you use. Resolve to…update your insurance information The beginning of a new year is the perfect time to ensure you have updated insurance information accessible in case you need to reference it. Replace old cards with new ones as soon as you can to save time and reduce confusion when filling prescriptions. For more medication pharmacy care resources and information, visit www. esrx.com/AskYourPharmacist. Here’s to a happy and healthy 2022!

(STATEPOINT)

Red Cross: National blood crisis may put patients at risk The American Red Cross is facing a national blood crisis – its worst blood shortage in more than a decade. Dangerously low blood supply levels are posing a concerning risk to patient care and forcing doctors to make difficult decisions about who receives blood transfusions and who will need to wait until more products become available. Blood and platelet donations are critically needed to help prevent further delays in vital medical treatments, and donors of all blood types – especially type O − are urged to make an appointment now to give in the weeks ahead. In recent weeks, the Red Cross had less than a one-day supply of critical blood types and has had to limit blood product distributions to hospitals. At times, as much as one-quarter of hospital blood needs are

not being met. Pandemic challenges The Red Cross continues to confront relentless challenges due to COVID-19, including about a 10% overall decline in the number of people donating blood as well as ongoing blood drive cancellations and staffing limitations. Additionally, the pandemic has contributed to a 62% drop in blood drives at schools and colleges. “Winter weather across the country and the recent surge of COVID-19 cases are compounding the already-dire situation facing the blood supply,” said Dr. Baia Lasky, medical director for the Red Cross. “Please, if you are eligible, make an appointment to give blood or platelets in the days and weeks ahead to ensure no patient is forced to wait for critical care.”

Make an appointment to give blood or platelets as soon as possible by using the Red Cross Blood Donor App, visiting RedCrossBlood.org or calling 1-800-RED CROSS (1-800-733-2767). The Red Cross and the NFL are partnering this January, during National Blood Donor Month, to urge individuals to give blood or platelets and help tackle the national blood shortage. Those who come to give blood, platelets or plasma in January will automatically be entered for a chance to win a getaway to Super Bowl LVI in Los Angeles. As an extra thank-you from the Red Cross, those who come to donate will also be automatically entered to win a home theater package and a $500 e-gift card. Terms apply; visit RedCrossBlood.org/SuperBowl for more information.

Do you have undiagnosed diabetes? Page 8

HEALTH & FITNESS

WINTER 2022

Diabetes is a chronic condition that leads to serious life-threatening complications, however many people go undiagnosed and are undertreated -- a situation being further exposed by the COVID-19 pandemic. For this reason, understanding risk factors, symptoms and the importance of early diagnosis and action is essential. More than 34 million people in the United States are affected by diabetes, and one-in-five of them are undiagnosed, according to estimates from Centers for Disease Control and Prevention. Health services organization Cigna reports that between January 2020 and June of 2021, nearly 800 of its patients who were diagnosed with COVID-19 were found to have undiagnosed diabetes. Only 14 percent of those people had previously been diagnosed with pre-diabetes. So why are so many people living with diabetes going undiagnosed? Cigna claims data shows that those at higher risk of having social or economic obstacles to health, also had a higher risk of undiagnosed diabetes and COVID-19, which can compound problems. “As is the case with many medical conditions, timely diagnosis and treatment of diabetes is impacted by persisting health inequities that affect certain communities and populations,” says Dr. Mandeep Brar, Cigna medical director and board certified endocrinologist. “Factors such as race, ethnicity, access to healthful food, education, health care coverage and language barriers, to name a few, all contribute to undiagnosed cases of diabetes.” However, according to Dr. Brar, early diagnosis is critical for everyone: “When diabetes is left untreated, it will progress, causing complications such as neuropathy, kidney disease, diabetic ulcers and wounds, amputations and other serious and life-threatening issues. If you’re living with diabetes, the sooner you’re aware of that, the more quickly you can learn to manage your condition and prevent it from advancing.”

Get savvy about the disease. Understanding symptoms and risk factors can mean early detection and better outcomes. STATEPOINT PHOTO Health & Fitness

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THURSDAY, JAN. 20, 2022 By Marianne Mueller REPORTER

s $706,000 in extr TIF surplus yield taxing bodies cash for local 10

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don’t want anything in the lines. Local landscaping will be put in the budget.” Hermann asked, “Where will the money for this project come from going forward and how much will we have to allocate in the budget?” Future plans inside the GRC include adding new ADA compliant bathrooms. “We will need a time frame, but this might not happen until the following year, “Williams said. Williams shared the idea of possibly converting one of the existing rooms to a lounge area where brides can get ready. Hermann asked, “What is the goal for the center? “The biggest thing is to finish the outside; and the stairway to the kitchen,” Williams answered. He brought up the idea of moving the stairway toward the parking lot along with pouring a new pad for it to sit on. “Before anyone leases the building we need to make sure it has a fire exit to cover the liability aspect,” Gleasman said. Two exit doors are generally required to meet fire codes. Once a year a fire inspection is done. “The plumbing could create issues and become expensive,” Hermann said. He added. Williams replied, “The YMCA uses the facility.” Township Clerk Kristi Schaffer praised the YMCA program. “When the GRC is rented it helps the entire downtown community,” she said. “If we are going to spend $200,000 what are we getting back on our investment?” Doering asked. Hermann said, “We are trying to enhance the building for weddings, and receptions; which bring in revenue. If our taxpayers are using it and are satisfied that is our revenue,” Trustee Vicky Ivy said. “Lets try to establish something,” Hermann said. “We will never get our money back for what we are putting into the GRC; “Williams said. An example was given of a venue in Roscoe that was renovated who had a map including details of the project. “The plan is to build a better, nicer community space,” Doering said. Hermann addressed Williams. “It should start here, you have put a lot of time into it.” “We need to have a usage plan to service our community more effectively, and we need to have hard numbers to budget this then we can have something to move forward with,” Gleasman said. Trustee Randy Johnson

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Greater Rockton Centre renovations, other business discussed at township meeting

Rockton Township officials addressed different subjects at the Jan. 12 meeting. First on the agenda was looking into the possibility of the Highway Department taking over maintenance on the cemetery grounds. Currently the Township has a contract with Executive Lawn Care. Trustee Randy Johnson asked what the cost might be if Highway Commissioner Trenton Keyhoe takes over these duties; possibly with Clerk By Christopher Johnson another person to work with Winnebago County On Friday, Jan. 14, before that REPORTER him. If switching hands the Lori Gummow announces the Indians entered tournament for candidates Township would have ExecWinning within the confer- games petition packets in the Generence early is one of the most week, into the start of this utive show the new workers who wish to run Pecatonica put down the to be held important factors relating to Panthers. what needs to be done. al Primary Election be availwill the success a team could face Renewing the current conon June 28, 2022 Effective results from midCounty within a season’s campaign. tract for another year was proable at the Winnebago in the range looks located posed. It helps determine where presence and an impressive Elections Office, 404 on the glass piloted and how high in the standings the Trustee Connie Gleasman Administration Building,RockIndians to their conferthose combatants will posi- ence strongly suggested that the Elm St. in downtown leading third win as they be picked up tion themselves as a result of pushed Township stay with Execuford. Packets may of 8 a.m. and past Lena-Winslow by how well or poorly they have ten. tive. “We should wait a year between the hours played.DISTRICT PHOTO Post Journal to put things in place; we 5 p.m. on weekdays. The Panthers stayed in a for HARLEM SCHOOL would have a year to work on This season the Pecaton- position The first day petitions parties ica Indians find themselves couldn’t to attack late, but the process,” Gleasman said. established political come back enough is Thursday, in a position that definitely Per former advise from may be circulated in Fond Du to overcome the packets may located bodes well Township Attorney Doug for them when the found themselves deficit they Jan. 13. Petition Winnebago in late in the with Marian University post-season Henry no intergovernmental Conference. begins in a matter Friday match. Letter of Intent be filed with the at 8 signed a National the Northern Athletics Collegiate of weeks. agreement would be needed in County Clerk beginning5 p.m. Haley Massari, By the time the final siand competes team member, if making this change. If done Recent wins over both Da- ren sounded, a.m. March 7 through High School Soccer Division III university the Indians NCAA Harlem had an is kota in house the Township would and Lena-Winslow helped moved University March 14. candiLac, Wis. Marian pushed the Indians to the front with to 13-5 on the season have more control over operThe order in which their the 53-43 win over Leof the pack in the Northwest na-Winslow. ations. dates file will determine ElecPrimary Upstate Illini Conference. “My biggest concern is placement on the Recent games played by event two the In proper mowing in fields and With a ballot. season mark of 13-5, Pecatonica, ahead of tion the Tuesthe same ofas they closed out play in Mar- day, ditches,” Cemetery Sexton candidates file for same party, Jan. 18 meeting on the tin Luther King Tournament road Chris Doering said. “We have fice and are of the at a later in Durand, didn’t count in held games this past weekend, the the to have it done and done right. a lottery will be fiveconference picture, but did determine balto those in Indians time We don’t want any liability.” conference and year date of help particular recorddistricts thekeeps arefill the void as the Indians by3-0 The Townships contract it Thein, at turn locked lot placement. districts. the amounts receivedcommuTIFthem about which wasmajority focus on the Uptop, with251/173 is set up with an automatic district, the Aquin “If you are passionate and Gateway, and finance committee Bulldogs. thisover the next few weeks. 6. As county, fire district, library instate away from tion renewal for a two-year period. Therediscussed is no team that elsewhere meeting of Dec. issues in our community carried Street veloped area, On Thursday Orangeville solutions, and into (A&F) of activity within the nity college reclamation coffers more Second The board has 30 days before season water wins North into ready to help findto consider By Bob Balgemann this past plays government a result district, dis- article; West-host to Pecatonica. The April 1 to make a decision. development proj- district, a surplus amounted district, forest preserveweekend’s invitational 251) District; you might want political of- REPORTER play, Broncos (Illinois five tax economic which stand in a tie in third stimulate down from which represented and the airport. “We want to have respect running for a localgive you the The village has districts ects. The goal is to the District, small- place and carried a 53 points stone URL noted conference. in those to $706,474.92, and also trict, township 173-Interwasschool for Executive’s owner Brian fice, which could difference,” increment financing purpose private investment village. $736,703.92 in 2020 per game scoring average into takes in the Illinois Willow in The only decrease a primary North $788,456.33 district. At Hansmeier,” Doering said. areas of the 13-5 whose the area; from Indians school chance to make 90 lead (TIF) the the particular PECATONICA SCHOOL DISTRICT the conference battle. state “Holdredeofficials down was di- by PHOTO The compleRock Valley South Willow Publishing board will hold a speAt 10-4, said Clerk Gummow.is a ma- is to help restore, and/oraround URL and Initially, village districts 2019. The 2021 return Aquin A&F had a full way. CreekFreeport the week’s matches inat itswith nearNext cial meeting to review related district, blighted areas six membersstands themURL ing an elected office in front, be- clude a home game against and the 10 taxing Creek the vided as follows: and running velop, District ment of there was Congratulations to Dylan Smith information to make a deciof itsRoute business corridor. that area agreed tax early 173 unblemished jor responsibility, Harlem School Winneba- Dec. 6 meeting, and causeJoBig Northern representative for being the December Lincoln a lot of town. the Illinois within Lincoln award books. For each head-to-head The of Manager only retain the this many matter. victory village a campaign requires One of them is mark.board followed hason read award book read, names are placed Award Winner! Dylansion Northrec-Boone on Thursday, which TIF would from three parcels. 122, $486,344.35; Har- no discussion Your goal is A&F The ensuing, in a monthly drawing for a Updates $5. “Brazen” by Pénélope Bagieu The newby on projects at the year has been the time and money. servant, so 251/173 Gateway Area, approving one Jan. chance to go County, $70,769.90; hannsen’s report. is a graphic novel about 30 authentic win 20ahead of the month’s successful increment Dec.27, ing adversity and changed history. at its NUIC Menards and two lem-Roscoe Fire District, unanimous vote recommendof nothing ommendation Greater Rockton Community women who overcame but success since to become a publicstep is to en- has proven to be overwhelmby They were in closer on the road at Colvote declared the the Center were given. SuperviPearl City a unanimous further to the west, Wolvesinsuffered the most important you’d like with the recent occupancy $54,307.43; Community ed approval of meeting, Pearl City. of the outlots Machesney Cross- lege District 511, $34,612.45; surplus of $706,474.92, one ofand sor Paul Williams reported, theirasworst of the consent agenda. gage with the people the Spider Company part conference on front of the center. Dec.in20years, “Larson and Larson put posts discussion unless Menards building, Suburban Library, it was referred to thelosses falling to serve.” is no 71-15. ing shopping There nominat- vacant side of Route 173. increments North from that Rock River Wa- village board meeting.One week an in the outdoor overhang. We removed Local offices to be later north andiswith That meant item the under the parcels $21,329.97; 17, 2022 Gen- the 2014, the village board District, TIF proare trying to get landscaping placed 1-0 mark the remaining ed for the March In in and place Also part of theperfect as agenda include that TIF from surplus, ter Reclamation portion. That theReview done outside of the building.” conference schedule eral Primary Electionmembers, extended the life of years, to would be declared as taxing $12,358.34; Forest Preserve cess there is a Joint business accelold indiHarlem represenvotedByon up oferated, Gleasman suggested that the Indians an additional 12 paid out to those all county board facedis the Christopher Johnson item then tax District, $8,047.49; Greater Board, made the Dakota recorder, and for in order to continue re- and began. aforemenall others are the board get estimates from Indians. seven points, keeping itself in treasurer, clerk & districts at the applicable Township, $7,912.49; vidually, while REPORTER tatives from The streak reached committeeper- 2026, Heading into under a It meets of those blighted rates. bodies.The Dakota,atwhich togetherThe least two Airport, $7,402.49; nearby acted NUICupon sheriff. Precinct lostlandscapers. by eight neighbor Northwest Upstate is the Lady Indiansthis weekend, the game and ready to attack. games in a row against three Re- Rockford Township Roads, tioned taxing at the Gen- development this district, NUIC in the first “If had already Things came together playedtoatrewe stay with in December, a different meeting sons will be elected motion. Harlem Finance and Human in level will areas. Through the than at-the same hands and single annually, of in the the Pecatonifoes around that on Michelle Tuesday, Jan. 11 as tempt to roof begun changing their outlook four the over linefirst theconferfire code says Wolves had a little over a ca Lady Indians and happened get its eral Primary Election. sources Manager call and the other a couple and, subsequently, started second. Pearl City played host. 2021 $3,390.01. were noted in view what ence win,that week earlier. we need have as they For more information,Elec- town, the village temporari- Johannsen read from the The Indians powered in 17 playtohost of their closest conference climbing Increases toa footing, Each team measured where revenue County the ladder towards points and seemed The invading Indians scored friends, with the Indians. said. Trustee Gene during the administrathe Winnebago at 815-319- ly diverts future tax to take ad- it stood in the early minutes the Lady “Gleasman first under-de- report consistently and managed how of 2022 in the books. weeks consideration in the North- vantage of every opening This Saturday Hermann agreed with Gleastions Department Pecatonifrom a specific, in for of the Tuesday flow west Upstate. match. The ca takes man. aggressively they we are supporting to on the“IfNUIC’s the relaxed Dakota defense. 4252. wouldbetter As top January be traffic per- winds down, min- to create Lady Wolves were at a dis- team. A defeat of Durand by show able totoattack the groundtravels it needstoto be on a Orangeville At the break thepark rim. users and ski the Lady Indians stand one nearly shoreline stabilization 30 Friday, Jan. 7 was disadvantage the three point advantage from tip and soon put its unblemished announced that he imize erosion Pecatonica was footing andmark anchored patient and game back in the win column followed had shifted to faded out of challenge on to conformers impact- Dave Vella Represenup by a defensive posi- the line increte, dismissedshow “Hermann said. has been severely Rock was able to secure $800,000 the Saturday can’t thank Dakota’s A new and expanded behindforfront-runners We efforts, headseeOran- gem against Dakota on Mon- a 24-15 lead. Dakota wasn’t tion. the is not only Park concerns the existing liner. Tip offWilliams holding replied, on for thetative Vella enough quite ready to retire and took Shorewood Park Park Ski ed by flooding along erosion to invest in ongoing will replace is scheduled seven-point geville and for “ An 8X8 Freeport Aquin. Pecatonica pushed past its 1pm. The grant stage day, 37-29. invest in this win, 56-49 and moving post will be anchored to a Illinois State Representative control in the third. home to the Loves has been River causing ongoing various at Shorewood Park. the need 2-0 to With see a themark, the Lady cover stage host and ran away to the 45City of Loves pavementplay.ing to park. Winning in the NUIC will Please 4-0 in conference A chance concrete slab. “itself to redeem There wasn’t a lot of of- 32 decision, Dave Vella, the Machesney Broncs but it alwaysa destina- and washing awaywhich are funding secured will what New accessible Broncos pace and regional be piloting the Lady lays in wait for release for ad-the pack in the require a lot of offense and at fense put on the Fewerinteams stood “Plans to remove all of news NUIC. Park, Village of Ski Broncs, and continues to the quality aspects of the park the Loves renovation costs to repair the are Lady standto replace surfacing attached InFreeport boards in Indians to the plus side deAquin atand does and times area by away an Park even stronger of improves the dians on the ing at the front of ditional defen- the third quarter of play trees and replace those informationa mark etched Tuesday, Park, Loves mainly utilized Jan.to 25. around the bleacher is- has been washed last conference ledger at 3-2. of Com- tion that area the pack asalsohave against sive presence. Pecatonica a conceptual citizens with a pop- Park Ski Broncs. Flooding One of thewith this staging over the years. Shorethat week’s games tached has Monday, but the two-to-one isfor them onlytrees The Parks Chamber teams Expanded boat toare takelower to the this season and that was both. Park of life for for walkNon-conference free fam- stroyedPark site improvements pathway opened the action down the ground,” improvements. Pecatonica. Williams Lady Indians effort realized by Dakota cut featured merce, and Rockfordconfer- ular recreational path sues have cancelled at the hands of the conference wood and reconfigured plan for this said. “We news 13-6 Pecatonica and year was the Dakota took the early ad- its deficit staging area and and biking along ily friendly activities, numer- include: boatOrangeville District held a conference’s to a two shot game, 0-10 Milledgeville Le- leader, 38-33 on January 7. and through the about a ing, hiking, shows. disc golf ski vantage details built seawall water when on Saturshare the like two second recently to na-Winslow teams down 28-23. a place Lady Bulldogs. ence sit a full game A renovated ous times Pecatonica’s two day, Jan. 15 in the land of the being made with back in both the win and loss ence losses came confer- met off in western WinnebaFreeport Aquin, at 13-7 major investment 235 Eve- course. Illinois State Representative Defense was key in the Lady Shorewood Missiles. entering this week’s games, columns. The Panthers found defeats at the hands through go County, scoring 10 points, fourth and Pecatonica’s Over the years, at Shorewood Park,Park. was of Free- which would prove to be A win put the Lady Indians averages themselves there thanks to port Aquin, and the better. The hosts won the pe44 points a night lyn Avenue, Loves much at 14-6 on the campaign and on offense Pecatonica’s recent shutdown recently, in overtime more greatest output of the evening riod and secured its .500 in conference mark set them up for a very importto Le- for the visitors. matches Pecatonica sits right effort. in the Northwest Upstate with ant na-Winslow as the New Year stretch of games, begin- behind them Pecatonica responded with the 37-29 with a nearly winner. ning this Friday. 42-points per night finding

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suggested that if the Townto remove it. 5 Hermann inquired about would like to see this pol- dation was made 92 • NO. VOL. ship ever decided the center overtime pay in relation to icy; dated in the year 2002 Schaffer offered to rewrite the is beyond their means that vacation pay. As it is written changed and would like to policy. they offer it to the Village of in the Township employees know what led up to it being See TOWNSHIP, Page 7 Rockton. handbook Hermann said he put into place. A recommen-

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Boone County Behavioral Health Task Force tackles numerous issues Big Northern THURSDAY, JAN.

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By Anne Eickstadt add mental health profession- entering the jail don’t come EDITOR als to our team. We help all back. game back in oneOfficer So they don’t get stuck Michelle on and stood Big Schwartz behavioral in the Winnebago loss column visited the Belvidere Fire Sta- Schwartz’s health, so Officer in the revolving door, don’t look for against 19, the Lady the position will follow keep coming tion to inform the chances to even Wednesday, Jan. in and out of the Northern chase. the firefight- up on all behavioral Byron Royal Lions, Byron shots weren’t being allowed. Tigers prepare for another health-re- jail, and Next Tuesday er firstnight, responders on the 22, Win- Christian the Lady will face about the lated police calls–domestic vi- contact continue to have police ValleyCounty conference match and Stillman On Saturday, Jan. Stillman cemented its position Byron tamed over and over. We try Boone them important to picking up County. Behavioral olence, mental Johnson home for all By Christopher nebago plays host will have leadership board, season. Royal Lions, dropping HealthOgle and they will be off in eastern Task Force and COAR substance abuse health related, to stop that from continuing to mark on the sea- the action. … And if sub- happen. win of the The Indians tip-off is scheduled REPORTER strug- to the .500 is in first Valley. with front its fourth entered Varsity on Tuesday, Jan. 11. under in stance abuse is involved, then Stillman Valley Northern already had to deal Rockford ChristianVikings son and one game “Law enforcement is a huge Rockford Lutheran record for 7pm. The Boone County Compre- our Byron earCOAR program will get partner with a 13-5 just as the Lady Big Northern. place in the Bigthey share runner co-leader of ours. They are one of hensive Opioid Abuse Reduc- involved play the week lier in the gled,earlier in the week. Of- the Conference and Following game tion (COAR program supports on those and we will follow up our most supportive partners. week. The had wasn’t adding up and types of calls. top They, of the the development of compreTigers play fense “In the jail, we actually work Schwartz course, have Officer with spot hensive, locally driven respons- with that we are contracted host to Windefense attorneys, proba- with them other two es to the opioid epidemic,” said tion, to provide a communebago on drug court, our nurse in nity law dangerous Jessica Perillo, MS, CADC, there enforcement officer. Wednesday, and Crusader is also in The amount programs, Boone County COAR Program there of support that we Jan. 19. as well. have Rosekrantz will which are getting manager. “We work to expand be Stillman coming in there. They are responders from our local first no shown access to recovery support ser- hiring and law enforceValley and an addiction counselor ment is overwhelming. sign of slowvices across the community. for It is so Wi n n e b a the jail also from our grant. positive, ing. everyone just wants to We support law enforcement go could be “We Dating and other first responder diver- now. have quite a large team talk about the program … It has facing off We back to an sion programs for non-violent gether are really working to- been really great. They underfor sole posto make sure that those stand the Deearly drug offenders. need for this program this Satwho are coming into the jail also. cember desession of first place The program staff will: North Boone for behavioral health reasons night in Winnebago. railing of the “We don’t expect a police • Complete substance abuse are leaving Indithan 40 urday with a plan. If they officer to have That’s if the Lady Vikings by betterValley has screenings and referrals at need a lot of time to dispatching medication, if they need sit with points, Stillman the court ans had success ahead of Boone County Jail. on appointments set up, if they called someone they just got found success co-leading Byron Stillman to help and go through • Identify and connect in- need played. a every night they’ve and that the meeting with dividuals and their families to pantry connection to a food their whole story, link them ANNE EICKSTADT PHOTO Belvidere Officer Michelle Schwartz talks … We know that clients with all Republican Except one time during Valley. recovery support services. 13-3 mark 48-44 are not necessarily going to be need, the resources that they the Behavioral Health Taskforce to the Belvidere firefighters about COAR and how Byron carried a week and came to Dixon helps the residents of Boone County. and then follow up after • Provide transportation to worried as they about their recovery if that. Their tournament playfirst half of into game play thisto the victreatment services when need- they “We have gotten back so to, we have no food in the house for that. job is just not built closed down the season. have a support group that those wonderful worked on adding Dr. Martin ed. But we can. We can much resources are for their kids. during the winter sports partner with them and do all of ready. positive feedback al- runs on Wednesday afternoons. getting to the people • Develop and implement an flipped, tory total Officer Schwartz that need Jr. Tournament “We know that some things that follow-up. Since the calendar inclusive plan to enhance and just have Luther King We will even be is always full of email: inbox Even if someone is already in it. I make sure that those who come first and some things happy ‘Thank recovery and is struggling and the Lady Cardinals of the play. support recovery are providing the resources start to the front are concerning. We want to who to respond to someone you for following up.’ ‘Thank just wants a little The undefeated soared to the has not yet had that police you for doing support or are having people use it. • Implement substance abuse make over Oregon, schedule is one Kind this.’ ‘Thank you who wants to help out sure pack with wins and mental health treatment helping that not only are we contact and would like to have for helping or and most Big Northernback on Dec. 3, me get into treat- the support group, they attend of increasing access to all the them with treatment, some help Rockford Christian that started within a local/regional jail. are wel- community resources that to avoid such a sit- ment.’ And a lot Falls we are also we more. We are come. They beat Rock recently, Genoa-Kingston. “We have received three everything helping them with uation. already do have.” Stillman 2021. really excited because we just so that they can foThe effort pushed confer- by five points. “Another thing we are work“We are so excited. We are federal grants to fund game If you have any questions the this pro- cus on recovery and they Rock Valley Publishing don’t really ramping up now that started and we are already see- ing on is to make sure that all about the The next conferenceon the Valley to 4-0 in the season. gram.PHOTO We partner with the jail, have to program, please reach ing such a positive response. SONYA WILLIAMSON show up of our community resources out ence and 17-5 on local law enforcement, fire, stuff. worry about that other we have Officer Schwartz’s unde- wouldn’t to Perillo at 815-708-4123 New Year “We kind of do it all. If they are being The Lady Cardinalsmark is schedule until the used. I think every- or online at position EMS, and basically all of our the visitor. jperillo@boone “We basically are trying to We have and it is really good. need transportation to a coun- one has so many programs feated Big Northern began. Dixon was one of its Sadie Boone two and initiatives and County row) health.org. we First are Respond(front seling appointment or a med- resources for HONONEGAH SCHOOL DISTRICT PHOTO Rock Valley Publishing eliminate as many barriers Byron played matched by Winnebago the community ers to really a recent competition: Freedlund, of the work If you would like to make together to- possible so that people as working on right now, which is ication appointment, if they but Andrew defensive games for a photo during Mike Rock, sometimes it’s hard to keep a referral, who providing Narcan distribution Byron. wards the opioid epidemic. Our are Team gather Shank, (back) the season, best in win two in the Big contact need someone to set up a sub- up with having Byron Speech Combined, on who’s doing what and Program Navigator, the COAR Rakowski, Lauryn most recent grant allows us to enforcement,contact with law to local businesses or agencies stance abuse two top- season Members of the They held Ramos, Nova Haas. Allie Carlassessment … If when. We people who are that need it. the Lady Cardinalshave won Northern season. points. Newton, Liliana Hononegah’s Haley Warren recently signed her letter of intent to play basketball at Lewis University. “ConCarlson and Alaina 30 they need someone to just talk glue to really want to be the strom, 815-708-4950 to assist Stickler, Jaidyn McHale, Lauren spot shareholders lost only the Duchesses to 11, Byron make sure that all of you. grats Haley!” school officials said. Lily Swiech, Shannon On Tuesday, Jan. in Poplar 34 games and have Boone four times. of play faced North to the 66Over the next week will be Grove and coasted them to board moving decision, the leadership Big North- 40 changing in the to as teams 3-0 on the season. in a home By Christopher Johnson ference-dweller into central to 1-7 on the season with the control, entering the halftime Two nights later, Rockford ern. It will have squaring off By Bob Balgemann pays for the program manager REPORTER break in front by three,in25-22. Rockford. 59-9 decision. City the lead begin REPORTER game against the position, the program naviga- proved council last year apAnother week in the books Harlem was held with to six The E-Rabs have strugA much more serious threat each other. First of two parts our mission to tor position and, partially, the 19 yearshiring Schwartz, with and one step closer to the gled to find a consistent of- arrived this past Tuesday as points in the second and saw will and continue experience, to fill the Several of those involved county ” jail nurse. post-season, the Hononegah fense and haven’t reached the the Harlem Lady Huskies ex- the Lady Indians pour in 16 These new devicesare ei- strive for excellence. COVID, community law enforcement with the Boone County the FCC of The computers that Lady Indians continue to 50-point scored plateau yet. tended an invitation to play to through in the frame, wiping After providing Since the onset 223 is Health Department’s ongoing, Outreachsecond one, Support officer position, and assigned enroll- replace in an ideal condition more than away its home advantage. show why they are the top Meridian CUSD their re- with student and staff Recovery Team her to work at the Hononegah has averaged the 10-0 Lady Indians. ther not our district has multi-faceted program that (SORT) health departup to date. Di- ever begun to appreciate and information, Meridian A response was in store by team in the NIC-10. over 50 points in every game The Lady Huskies took proud to announce of “supports the development of 2020 grant, was received in ment. Emergency ment 223 was approved to or sufficiently and of Technology Nicolas embrace the importance With the playoffs being in the NIC-10 this winter and control early in the confer- the hosts in the third and it cent receipt of Purpose of the program, comprehensive, locally driven ty police funds the communiwould Funding. CUSD in funding rector classroom. fused and prepped for igni- have put up 60 or more in ence match and managed to turned the game into a winConnectivity Grant offered receive $536,250 to rapidly Belmonte added, “This with- technology in the and with responses to the opioid epidem- counselorofficer and a full time Manager Perillo said, is to: will be used these funds, tion within a month, the Lady three of nine conference wins. work the ball to the rim with ner take-all final period, with have been possible The fund, generously • Decrease the emotional and ic and other behavioral health gether, at the county jail. ToCommunica- which the quality of devic- not the tireless effort of my With help of our dedicated serious impact on the overall Indians find themselves in the Since the 2022 portion of regularity. by the Federal out the needs,” have provided an up- than those grants total more financial tension on community (FCC), is increase district. are constantly try- technology department and $1 million, are good for members position of top-consideration the winter season opened, After one period of play, picture in the NIC-10. tions Commision by school es used within the de- team who and date on how that effort is faring three the techto ensure years and renewable for to behavioral workforce, due With the game tied at 34, by those about to get together Hononegah has not lost a Hononegah found itself down to improve upon to offer staff, we are able the necMeridian’s technology meant to be used as a new year begins. health symptoms immediately ing accommodate has another three years. we are able community to set-up the schedule for the conference battle. They have by a better than two score Hononegah’s defense tightdistricts to partment will our nology the to such to as mental health, addicThese with Jessica Perillo, program the funds and staff. Members of the team in- tion, and tools and resources 4A post-season. won ten in a row since and, margin, 16-9. Offensively, ened. Scoring was stopped, students and staff to aid in begin allocating new our students domestic violence. manager for the U.S. Depart- volved further essary a quality education. Police will allow us to Ahead of the week’s open- more than likely, extended things weren’t connecting as unless allowed by the clock necessary devices time of be used for purchasing • Eliminate barriers for treatment of Justice (DOJ) grants, ment with the health depart2022, Illinois State standards provide this and student funds program are Perillo, as its ment and ing match against Rockford that streak this week with the well as they had in all the vic- stoppage itself. Harlem was On Jan. 12, of Criminal Investigation teaching during increase our high reli- staff laptops and for the Boone County Be- manager; increase (ISP) Division Allie Carlstrom, pro- community resources.access to East, Hononegah was one win win over East. tories leading up to the Tues- held to six points in the fourth increased technology Chromebooks. arrested Tristan havioral officials 2 Task Force, brought a gram navigator; Belvidere 395962 (DCI) Zone period. away from collecting number It was a streak that began day battle. ance. male of Polo, Po• End goal, to decrease burnvast array of information to the lice C. Smith, a 23-year-old Officer Michelle Schwartz; out for The Lady Indians collected 20 on the season. just after families scattered A shift occurred. The of Possession of first Belvidere City Council at its jail Ill., for three counts (Class 2 Felony). counselor Lisa Gutierrez; crease drug responders, deUnfortunately, details of from Thanksgiving gather- hosts could not react quick- the win, 53-48 and moved to DUI-Comfirst meeting of 2022. use and overdose dy and cited for Behavioral Task Force Chair- rates, and the Tuesday, Jan. 18 meeting ings on Nov. 30, 2021. ly enough. The seven-point 8-0 ahead of showdowns withChild Pornography DCI ISP Alcohol increase of vehicles. 2022, She utilization began 12, both by for recalling the person Amanda Mehl, for east- bination with the Lady E-Rabs are unOne by one, challengers for edge was gone with minutes Freeport and Rockford East. On Jan. who’s community resources, and fill was traveling two DOJ grants, which are also along with ISP District The Jeep continued Dixon the county health depart- gaps in the approx- Sycamore, on IL Rte 64 just The Lady Indians take onInvestigators, Smith available in this week’s edi- the NIC-10 Crown fell. Belvi- to play in the second and the the road- Drugs. was also cited for community. largely responsible for funding ment Homeland Security, Sheriff’s Tristan On Jan. 10 at Schott bound and exitedsouth ditch administrator; task force tion of the Herald Newspaper. dere North was the first. They chance at the upset started to Rockford Auburn on Friday,1 Troopers, p.m., Ogle eastbound Open ConOgle County the program. The first one, a Vice of Interstate 39. entering the imately 4:46 Chairperson Amy Galla- COSSAP west. Transporting Jan. 21 and they will be on thePolice Department, A win was expected for lost by better than 25 on Tues- simmer. were dis- east U-Haul, operated by way SUBMITTED PHOTO Belvidere Republican Perilloofand officer Comprehensive Opioid Abuse no; Alcohol, Polo Police Department, residence in the OfficerImproper came to rest facingJessica tainer The County Deputies Michelle comand task force Smith’s the NIC-10 leader though. day, Jan. 4. District 100 partBy the break, Hononegah road in pursuit of their leagueOffice, and Failure Schwartz discuss the COSSAP program and Reduction of Monroe and continuedNARCAN training Usage, During her presentation, she an search warrant at (COAR) grant, was partners, including contracted to members The U-Haul provide patched to a drivingU-Haul Chase Schott, 21, and Traffic LaneSpeed They carried a nine-victo- ner Belvidere lost by double had managed to turn its dis- leading eleventh straight vic- executed a West Mason, Polo, Ill., following to Avoid of the community. the county was traveling westawarded in 2019. That money jail. the south ditch During plaint of a white 600 block of ry advantage over the con- that two days later, slipping advantage around and took tory. See PROGRAM, Page 7 westbound Center,on IL Rte 64, crossed into to rest facing south- to Reduce and Operating child pornography. Accident, truck traveling investigation involvingInvestigators seized evidencealso Vehicle. from Wood- boundthe center yellow line, came approximately 40 yards an on IL Rte 64 over west Uninsured Motor the warrant execution,of Smith. Five weapons were on a the eastbound from the roadway. was released lawn Road. supporting the arrest it was and entered Schott Schott individuA short time later,struck a lane. Both Desch anda nearby $3000.00/10% Ogle County recovered. struck to return court being held at the The U-Haul then reported the U-Haulinjuries. al bond with a Smith is currently hearing. The investigation remains side were transported minor injuries. on the driver’s white Jeep causing Jail, pending a bondNo further information will be and hospital fortaken into custo- date. it was the Jeep After investigation, oper- causing totaling damage Schott was open and on-going. Illinois State Police. Jeep, the airbag deployment determined the disseminated by 30, of multiple all persons are presumed ated by Erik Desch, of law. The public is reminded guilty in a court innocent until proven

Team Byron

Letter of Intent

Lady Indians remain undefeated in NIC-10

Illinois State Police make arrest for possession of child pornography

Reportves updates health department’s opioid epidemic program District recei Meridian School ectivity funding emergency conn

Two suffer minor

nt injuries in DUI accide

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Ice Castles, the frozen ture includes winter wonderland breathtaking attracted thousands that has LED-lit sculptures, frozen to the thrones, Lake Geneva ice-carved tunnels, area past is set for another in the slides, fountains and run in 2022. Ice Castles also more. offer sleigh rides plans to The frozen attraction as part of is the Wisconsin slated to open attraction. in sometime in January and Ice Castles will will again located at Geneva again be observe some COVID-19 National protocols Resort, 1091 to promote Hidden Cotand safety, according health tage Cir., Lake Geneva. This company. Employees to the is the fourth year for the at- wear traction in Wisconsin. masks and masks will fees from the fire are recommended Opening is dependent the City of increased internship program guestsweek, on when interacting for Last general district’s fees as of 2022 for weather conditions in Brodhead common provided and new with areas. The long stretches on the upcomattractioninformation from Brodhead Area of is also temperatures neededfreezing designed to make question that service ingofreferendum use to ac- cial distancing. soprimary EMS. commodate construction was to will appear on the If the referendum of the attraction. Tickets (ages 12 $200,000 cut 15 ballot. Feb.oldpro- fail and the er) are currently and The photo-worthy proportionweek, the city is This listed had to be taken at Ice $21 Monday Castles will last through viding more information based on the percentmight be ately February or earlyinto late day and $27 Friday Thursof each department’s on how services through weather permitting. March, Sunday. Tickets referendum age appropriation, the pofor children affected if the 2022 Dates (ages and hours will see a be available days 4-11) are $16 weekdoes not pass. department could online at icecastles.com. and $22 weekends. Most department funding lice of $80,887, public works cut the in cut Tickets may be The award-winning been parks a cut requests have available a cut of $26,493, library a win- on-site if ter attraction is years. Ice Castles ispast and the built on site sold not two process of $15,562, using hundreds A group of friends out. On-site prices The 2022 Budget of thousands subject enjoys a visit cut of $10,492. are area, which is of icicles hand-placed costs to Ice Castles. budget requests to higher rates. saw in Lake Geneva. General operating There are six COURTESY OF For initial by guaranteed being professional ice ICE CASTLES Ice Castles locations need to departments would The Clinton Topper entry and for artists, ac- lowest the all in addition to reduc- at city hall and price, buy the one in this cording to the company cut, with an average works, be reduced by $23,443 be line in advance. tickets onthat sponsors the to tion of 7.4%. Publichall bud- court costs would need attraction in four cities Ice Castles also across North tractions the library, and city The Independent-Register has atin reduced by $1,713.do not acAmerica. The SUBMITTED PHOTOS frozen struc- Hampshirein Colorado, New gets also saw reductions These amounts and Utah. funding for 2021. referen- count for some payments Activity Coordinators the city The $200,000 Amy for services which Zientek and Lisa to fire up the fans obligated to Mehaffey dum will help departments earlier this month graduates to play of Willowick presented of pro- is contractuallygarbage fees, costs joined together rising that invites balance boxpast and present Jake ac- pay, including es of donated winter and pep band performance Dozens of Cardinals and fellow alumnus their wear on viding public services, fire district payments, Thursday, Jan. 6, Top and clockwise: basketball game during the traditional with Melody Baxter harmonize with to Beth Tal(from left) plays boys cording to the city-generated debt services. and Azzy Steiner lon from Community at the Brodhead student Cody Baxter Novy, Shelby Moyer release. Annual fees to Brodhead with current students; Former were of Rock and WalworthAction (from left), Caitlin included not are the referendum If Mackenzie McIntyre EMS counties. would Area Pickel; Alumnae to fail, departmentscut their in these calculations. Willowick Senior woodwind instruments. Living is need to drastically be larger committed to community budgets. Cuts will due to outreach and partnership. in recent years than During the cold winter months, Willowick yearly winter wear sponsors a for donations of collection gloves and more coats, hats, to donate to effective Community Action the policy became for those in need. By Tony End last Friday, Jan. 14. not exBeth Tallon of CORRESPONDENT The policy does extraCOVID-19 in rise Action said, “YouCommunity A sharp to after-school would be Brodhead tend surprised how activities. cases during many first week curricular efforts to safedo not have a winter people School District’s following District Willowick Beloit,coat.” back in session, prompted guard Brodhead schools Willowick Janesville winter break, has in-school against the highly-conta- Ave., Monroe (608-324continwick Clinton and Willothe return of an gious coronavirus communities 1815). has collaborated to December with mask policy. COVID-19 testing evnum- ued through winter wear for collect the round of vaccines a problem Responding to virus those in need Jan. 12 a second Albrecht Elemen- been broadly from Nov. 22 demand is ber increases, on through Dec. erywhere because test kits Board offered at 17, 2021. This so few the Brodhead School is mask-re- tary School.ages 5 to 11 were so high, and a few collections just one of re-instituted a Children was Pfizer vac- are available. does each year as Willowick quired policy, which offered the first outreach. month. conOfficials from suspended just last Friday, cine Nov. 12. Family for District alters Senior Living and Willowick “From the end of back sent forms were required COVID policy week School ty Action said thankCommuniJan. 7 – the first both vaccinations. The Brodhead a new you to all the who participated in school – to Wednesday, However, despite also adopted and indicated continued support we saw an increase December and Novem- Board for COVID-19 isoFrom left: Amy 12 Jan. Zientek (Willowick cases is very Beth Tallon much appreciated. clinics, Novy protocoland quarantine by a Beloit), Lisa Mehaffey SUBMITTED PHOTO The Clinton of teacher COVID-19 (Community Action) Topper 76 lation positive ber vaccine (Willowick day, Jan. 6 for loaded up boxes from 4 to 7, student 27, and said last week that only 7 to 0. The policy those in need of donated winter Janesville), and Elemen- vote of in the local area. cases from 12 to wear on Thursposted to the school of 398 Brodhead students, or is now website. School’s overall students quarantined tary first district School Supolicy is from 17 to 73,” Novy re- 19%, have received a Brodhead’s new vaccine against perintendent Dave based on a recently-released board dose of the Disease Conported at last week’s COVID-19. 68 of Center for issued meeting. In the middle school, The 26th annual trol recommendationp quarThe Fifty of the students were 231 students, or 29 percent, event will be in Winterfest will welcome some in Dec. 27, 2021. week Lake Gene- most of the round-the-clock antined as of last students, and 136 of 321 students va, Feb. 3 through talented and award-winhave competition joy 7 featur- ning where their artistry elementary school ing the U.S. National high school, 42%, more sculpting teams school stu- the is put to Winterfest,wintery fun during from the test Snow across the 16 were middle vaccinated. Sculpting Championship. in creating country including were high been one in a dents, and seven said. highlight the annual to again able, larger-than-liferemark- downtown ice sculpture Slightly more than 950, As the only national of festival sculptures, tour, snow school students, he sculpting championshipsnow Visitors are five students, 205 in the according to Visit s’mores and bonfires on the invited to Lake vaccinated in witness The vote to reimplement beach. the United States, Geneva. last week are fully School District. Winterfest during these teams at work the mask mandate Go to visitlakegeneva.c In addition to an epic 72-hour school Brodhead very sculpting, visitors the snow and search for Winterfest om was 4 to 7, withElizabeth The schools are also can en- additional COURTESY OF for board members and Jody short of COVID-19 tests. apA boy enjoys ICE CASTLES information. The Clinton a view of the inside an Ice Castles illuminated icicles Topper Kempel, Jim Wahl, COVID-19 vaccine made at from attraction. Kail voting no. pointments can be 1028 1st Mike Pharmacy, Board members Buchanan, PinnowAve., Brodhead (608 Krupke, Don and Al Center Michael Oellerich, approve 897-2595) and SSM Health to 515 22nd Schneider voted and of Wisconsin, the in-school masking,

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or delay Type 2 diabetes and other serious health problems. These changes include eating healthfully, increasing physical activity, losing weight and managing stress. 3. Assess risk factors. Some people are more likely to develop diabetes than others. In addition to being 45 years or older, risk factors include being overweight, having a parent or sibling with Type 2 diabetes and being physically active fewer than three times a week. Additionally, African Americans, Hispanics, Native Americans, Asian Americans and Pacific Islanders are at higher risk than white people for developing Type 2 diabetes. If you have any of these risk factors, request a screening test with your primary care provider, regardless of your age. For a quick, online Type 2 diabetes risk test, visit diabetes.org/risk-test.

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According to Cigna, here are three steps everyone can take today: 1. Understand signs and symptoms. Sharing any new symptoms with your primary care provider can be crucial in early detection and proper, timely treatment. Symptoms can include frequent urination, excessive thirst or hunger, unexpected weight loss, cuts or bruises that are slow to heal, frequent infections, very dry skin, extreme fatigue, and blurry vision, according to Dr. Brar. 2. Get screened. Schedule an annual preventive check-up or diabetes screening. Regardless of symptoms, one of the most powerful ways to detect diabetes is to be screened for this disease with a simple blood test by your primary care provider. If diagnosed with prediabetes, there are a number of lifestyle changes you can make to reverse prediabetes and prevent

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How aging adults can maintain a healthy weight Calorie-counting and watching one’s weight is often seen as a young person’s game. But even aging men and women should recognize the importance of maintaining a healthy weight. Older adults may experience weight gain or unintentional weight loss. Understanding how to address each in healthy ways is important.

Weight loss tips

More than two-thirds of Americans, including adults age 65 and older, are overweight and obese, according to U.S. News & World Report. A combination of factors can contribute to weight gain in older adults, including a slower metabolism and a tendency to be more sedentary with age. Empty nesters also may be less likely to cook their own meals, relying on convenience foods — some of which may be high in fat and/or calories. Sustained healthy weight at any age is linked to improved heart health, mental health benefits like increased selfconfidence, healthy joints, and much more. These tips can help aging individuals maintain healthy weights. • Incorporate strength or resistance training into your weekly routine. Hormone production slows down as the body ages, and that may result in a loss of muscle mass. Lifting weights or engaging in resistance training with elastic bands or body weight can restore muscle tone and speed up metabolism. Adults should aim for strength training twice a week. • Monitor sugar and starch intake. Many older adults have elevated blood sugar levels due to insulin resistance. When cells become resistant to insulin, glucose doesn’t get used up and remains in the blood. Eventually this can lead to pre-diabetes,

metabolic syndrome and type 2 diabetes. Many people with these conditions have a hard time losing weight. Avoiding added sugars and extra carbohydrates could help. • Practice portion control. A 60-year-old can’t eat the same way he or she did at age 30 or 40. Nutritionists say that, with every decade that passes, people generally need about 100 fewer calories a day to maintain their weights. Cutting calories slowly and steadily helps people maintain healthy weights, especially when they couple this with exercise.

Avoiding malnutritionrelated weight loss

Malnutrition is a common component in unintentional weight loss in aging populations. Reduction in senses of small

and taste, smaller appetites and lack of desire to make meals can contribute to malnutrition and weight loss. Underlying health problems also may lead to unwanted and unhealthy weight loss. Tracking weight loss and getting sufficient nutrients is vital to aging adults’ overall health. A 2014 study published in the American Journal of Clinical Nutrition found that having a body mass index at the lower end of the recommended age for adults increased risk for mortality more so than being overweight. Individuals whose BMI is less than 23 could be putting themselves in jeopardy. Older adults need to adjust their routines as they age in order to maintain healthy weights. Such adjustments can reduce seniors’ risk for disease and improve their quality of life.

Staying safe while exercising outdoors The omicron variant is spreading rapidly, cases are on the rise, and many gyms across the country are putting additional safety measures in place to reduce the spread of COVID-19. Because of this, people are venturing outdoors for their workouts once again even amid the chilly winter weather. According to the Centers for Disease Control and Prevention (CDC), COVID-19 spreads more easily indoors than outdoors, and studies show that people are more likely to be exposed to COVID-19 when they are closer than six feet apart from others for 15 minutes or more. Perhaps you do not feel comfortable heading to a public gym. Whatever the case may be, exercising outside is an easy and safe way to get back into or keep up with your fitness regimen, or even start a new one. Dr. Ginny Hendricks, an OSF HealthCare family medicine/sports medicine physician, offers tips and advice for staying safe when venturing outside for your workout, which does not necessarily need to consist of running for miles or biking for hours. In fact, you can get in a good outdoors workout right in your front yard. “Trying to exercise in the middle of the day when it may be warmer and there may be a little less ice formation can be helpful. And then shoveling snow is always a good option –

you could shovel the sidewalks on your block or for elderly neighbors and that would also be a good substitution for your usual walk or run outside,” says Dr. Hendricks. Whatever your workout of choice may be, it is important to pay attention to the outside temperature in addition to checking for snow and ice. “In terms of weather when you’re exercising outside, wind chill is always a consideration. The weather app on your phone may say it is 35 degrees but if the wind chill says it’s below 15 degrees, for example – that’s a big difference. So be mindful more of the wind chill temperature and modify your exercise accordingly. If you are going to be outside, maybe think about going outside for a shorter duration and try to stay closer to the house so you have the option to go inside and warm up if you do get excessively cold,” Dr. Hendricks explains. So you checked the weather, there is no wind chill, and you are ready to go. But what should you wear? “When you are exercising outside – whether it’s shoveling snow or going for a walk or a run – I think wearing layers that you can take off easily is always a good idea. You do want most of your skin covered just in terms of wind protection, so wearing a

light pair of gloves, a neck gaiter, a hat to cover your ears, shirts or a scarf to cover your neck are all good ideas,” advises Dr. Hendricks. “You do want to be slightly chilly when you walk out the door because if you’re feeling warm at the start of your exercise, then as your blood starts to pump and your body temperature rises you are going to get overheated. You don’t want to get too sweaty while you are exercising outside since that can then cool and make you colder.” While you may prefer an outdoor workout, there are still ways to get creative at home if venturing outside is not an option. “I think indoor exercise is always an option. While not all of us have the financial resources to go out and buy the newest Peloton bike, there are things you can do in the house such as jumping jacks, squats, lunges, stepping on and off a chair. There are also things you can buy online like exercise bands that you can use in the house,” says Dr. Hendricks. Most importantly, Dr. Hendricks recommends aiming to have fun with your work out. Get creative while following these safety tips to start the year on a healthy note. Additionally, be sure to check with your primary care physician before starting a new workout regimen.

WINTER 2022

HEALTH & FITNESS

Page 9

You can enjoy guilt-free Super Bowl snacks Over the years, Super Bowl Sunday has become synonymous with delicious snacking. We prepare for the big day all week long, get excited about our pick for winner, and then the day comes and we’re surrounded by a dozen foods that we’ve deemed only appropriate for one-day per year. We find ourselves with similar feelings to Thanksgiving or 4th of July. Inevitably, guilt and shame have joined us when we should just be enjoying the thrill of the game (or half-time). If you search for Super Bowl recipes, you will likely happen upon dozens, if not hundreds, of websites selling you the same-old diet story: if you want to enjoy your foods, you better make them “healthy.” As a girl from Buffalo, I can tell you it is completely against the belief system of the entirety of Western New York to attempt to pass cauliflower off as a chicken wing alternative. It’s just wrong. What I CAN suggest is to gather all your football faves and pair them with everyday foods that help keep you full and satisfied. Love Cousin Molly’s 7-layer taco dip? Offer both tortilla chips and veggies as dipping options! Can’t get enough of Aunt Suzy’s brownie bites? Pair them with some fruit and yogurt dip for a delicious way to get your fill of fiber and protein. And if you just want to enjoy those foods for the sake of it? You’ve got permission. Tips to make the most of your big day: Forego starving yourself early in the day to “save calories” for later. Ultimately, you will go overboard and feel both physically and mentally uncomfortable, likely not even remembering those foods you love so much. One meal, or even one whole day, will not make or break you. Assess your hunger and fullness as the evening goes on. Allow yourself to go back for seconds if you are still hungry, but do not force yourself to finish the whole plate if your stomach has had enough. You are in control. If others are joining you for a safe and socially distanced game-day gathering, discuss what each person is bringing ahead of time so you can plan how to fill in the gaps with nutrient-rich foods that will add to the satisfaction of the celebration feast.

Page 10

HEALTH & FITNESS

WINTER 2022

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In the summer of 2021, the COVID-19 pandemic seemed to be easing, and mask mandates were lifted in many parts of the country. Now, however, with a record number of positive cases as the omicron variant sweeps across the nation, people are once again being asked to mask up in public, no matter their vaccination status. This new wave of COVID cases and the highly contagious nature of the omicron variant has sparked concern about cloth masks, and whether they provide enough protection in public. Lori Grooms is the director of Infection Prevention for OSF HealthCare. She says a rated mask is best at filtering the air. Rated masks have been approved by American Society for Testing and Materials (ASTM). Not only are they readily available, but they are also disposable, taking the burden of daily mask laundering off the table. “A rated mask is going to filter out more than a cloth mask. That’s not rocket science,” said Grooms. “We did know that in the beginning with COVID. We didn’t have the mass manufacturing of masks like we do now, so we have masks more readily available.” A cloth mask with multiple layers of fabric, however, is still effective at filtering droplets and particles. According to Grooms, a mask’s ability to protect all comes down to a proper fit. “It’s more about the fit, making sure that it covers your nose, it comes under your chin, and it fits the sides of your cheeks to avoid those gaps,” she explained. “So if you have a well-fitted cloth mask, and you’re comparing it to a looser-fitting disposable mask, that well-fitted cloth mask may be more protective.” Despite their reusable nature, cloth masks do have a shelf life. Continued handling, washing and wearing can break

down a cloth mask’s fibers, allowing respiratory droplets either in or out. “It’s been about two years. We’ve been wearing these same masks for two years. It’s time to probably either pitch them and get new, or hold them up to the light and see how much light you can see coming through. As you wash things or launder them, it shrinks the fibers. It makes the fibers loose so they aren’t going to capture things as readily. So that may be time to get rid of them and get new,” said Grooms. Recent headlines claim cloth masks alone won’t cut it against the omicron variant, and two masks should be worn. Grooms explains that double masking is recommended by the Centers for Disease Control and Prevention (CDC), but mainly for when a disposable mask doesn’t properly fit. “If you have a well-fitting mask, it’s not necessary,” she said. “The double masking really was to try to ensure that better fit. So the CDC has a recommendation that if you’re wearing a disposable mask with gaps, you can put on a cloth mask that’s going to give you that better fit.” When shopping for a mask Grooms says there are multiple things to keep in mind. If you are looking at a cloth mask, make sure it has multiple layers. And while most disposable masks meet the need for protection, Grooms recommends reading the manufacturer information to see if it is ASTM approved. The ASTM rating should be listed on the package. Above all, Grooms says we can all help slow the spread of the COVID virus by wearing a mask in public, ever time. Whether it’s cloth or disposable, it provides an important level of protection. In addition to masking you can protect yourself and others by getting vaccinated, receiving boosters as recommended, as practicing frequent hand hygiene.

WINTER 2022

HEALTH & FITNESS

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THE PROS AND CONS OF RUNNING Few physical activities inspire the devotion that avid runners have for running. Millions of individuals across the globe lace up their sneakers and run for miles on end each day, and the fitness experts at Fitbit note that running is the most popular activity in the world. The global popularity of running suggests it’s an activity that’s all gravy and no grief. However, running can take a toll on a body, and individuals who can’t wait to lace up their sneakers and hit the road should consider the pros and cons of running before doing so.

and visual memory.

CONS

PROS

• Running and heart health: Running generally has a positive effect on heart health. The heart is a muscle, and much like weight training can help strengthen muscles like biceps and triceps, running can strengthen the heart and make it more efficient. Cardiologists with the Copenhagen City Heart Study noted that jogging increases oxygen uptake, which makes it easier for the heart to pump a larger amount of blood and do its job more easily. In addition, various studies have found that running can reduce individuals’ risk for heart disease by a significant percentage. • Running and mental health: “Runner’s high” is a well-documented yet not entirely understood phenomenon. Thought it’s often associated with the release of mood-enhancing hormones known as endorphins and characterized as a routine and euphoric byproduct of running, experts at Johns Hopkins Medicine note that research indicates very few runners actually experience

Though medical experts generally suggest the rewards of running outweigh the risks for healthy individuals, it’s still important to weigh the pros and cons before lacing up their running shoes. METRO CREATIVE PHOTO Health & Fitness

runner’s high. Instead, runners may feel good after running because physical activity increases levels of endocannabinoids in the bloodstream. Higher levels of endocannabinoids may promote short-term responses like reduced anxiety and a greater feeling of calm. This is an important distinction, as runners who don’t feel runner’s high after a long run should know that they’re

likely still gaining some mental benefit from running, even if a long run makes them feel more nauseous than euphoric. • Running and brain power: Running also has been found to benefit brain power. Researchers at the University of Ulm in Germany found that individuals who jogged for 30 minutes per day three times a week benefitted from a substantial improvement in concentration

• Running and joint health: Though many medical professionals now dispute that there’s a link between running and osteoarthritis, running can lead to wear and tear on the joints over time. It’s important to note that such degeneration can occur even in non-runners, especially those who live sedentary lifestyles. Being physically active is an important part of maintaining long-term joint health, but individuals who like to run should be sure to devise a balanced workout regimen that includes strength training to make the muscles and tissues around joints stronger. Running without strength training could contribute to unhealthy joints. • Running and injury risk: All physical activities involve some measure of injury risk, but it’s still worth noting that runners are not immune to such risks. The Cleveland Clinic notes as many as 60 percent of runners will experience injuries that sideline them for several weeks or months. Plantar fasciitis, runner’s knee, shin splits, and Achilles tendinitis are some injuries commonly suffered by runners. Common running injuries can make it hard to perform any cardiovascular exercise, which can have a significant and adverse effect on runners’ overall health. Though medical experts generally suggest the rewards of running outweigh the risks for healthy individuals, it’s still important that men and women weigh the pros and cons before lacing up their running shoes.

Long-term solutions to protect joints Periodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, short-term injuries at one point or another, and rest is often the best remedy to overcome such obstacles. Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course. It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints. In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul. • Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who

Various strategies can help individuals maintain healthy, pain-free joints over the long haul. METRO CREATIVE PHOTO Health & Fitness

routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention

to what they’re putting on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with the toes. • Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals

spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them to transition from sitting to standing and still get their work done. • Maintain a healthy weight. Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness. • Opt for low-impact activities. Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve high-intensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors. Various strategies can help individuals maintain healthy, pain-free joints over the long haul.

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HEALTH & FITNESS

WINTER 2022

Good health starts with great primary care Let us help you stay healthy and strong. Mercyhealth’s primary care doctors—family and internal medicine doctors and pediatricians— provide compassionate care for you and your family at all stages of life. They are your partner in wellness who you can trust to provide preventive care and screenings, identify and treat common conditions, and guide you to a specialist within our network when needed. Stay of top on your—and your family’s—health by making an appointment for a wellness visit today. If you need help finding a doctor, call (888)-39-MERCY. mercyhealthsystem.org/primarycare

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