She also designed unique cartoons at the beginning of each chapter. Whether or not you give a hoot about starting a business, now you have a reason to buy!
Sunday, February 27, 2011
Empty Nest Egg
Dena finished designing the cover of professor Terry Noel's newest book!
She also designed unique cartoons at the beginning of each chapter. Whether or not you give a hoot about starting a business, now you have a reason to buy!
She also designed unique cartoons at the beginning of each chapter. Whether or not you give a hoot about starting a business, now you have a reason to buy!
Space Shuttle Seen From Above
Time to savor a stretch of unexpected historical footage of the final flight of the Discovery space shuttle.
Health Tips
As a new subscriber for Men's Health magazine, they threw in a free gift. Welcome to the Big Black Book of Secrets: The Guy Guide to Male Wisdom.
There are a few truly guy-angled articles within, but plenty of additional advice for anyone. Here are a couple that I liked:
- If you're trying to add some muscle, eat some protein within an hour of your workout.
- Try a high-fiber pre-meal workout in order to burn more fat. In the morning, Bran Flakes is a good option - 20% daily fiber.
- Potassium appears to be good at staving off the effects of muscle weakening through age.
- Milk chocolate, with its mix of protein and antioxidants, appears to be more beneficial than other sweets at preserving memory.
There are a few truly guy-angled articles within, but plenty of additional advice for anyone. Here are a couple that I liked:
- If you're trying to add some muscle, eat some protein within an hour of your workout.
- Try a high-fiber pre-meal workout in order to burn more fat. In the morning, Bran Flakes is a good option - 20% daily fiber.
- Potassium appears to be good at staving off the effects of muscle weakening through age.
- Milk chocolate, with its mix of protein and antioxidants, appears to be more beneficial than other sweets at preserving memory.
The Eagle
The story touches on the timeless theme of family honor, just in a distinctly different time - about two thousand years ago. Hard to believe that at one time Italy ruled the majority of Europe, by way of its powerful Roman army. They had expanded as far north as Britain, and nearly conquered the entire isle. Unfortunately, its Ninth Legion marched into the northernmost part with 5,000 soldiers and was never heard from again. With the legion disappeared its symbol of might, in the form of a solid gold eagle held aloft in battle.
The film begins with the son of the Ninth's commander, twenty years after the disappearance. He's grown and driven to recapture the eagle for his country, even if he has to do so on his own. He befriends a British slave before his quest, and the two set out to see not only if the eagle still exists, but to determine the fate of his father. Did he die a coward or a hero?
There were a couple of look-away moments, like when the son undergoes a bit of pre-medieval surgery, but it's a highly watchable movie about trust, commitment and resilience. You don't need to see it in the theater, but if you'd really like to visit one, Eagle is perfectly suitable and looked a grade better than anything else on the marquee.
The film begins with the son of the Ninth's commander, twenty years after the disappearance. He's grown and driven to recapture the eagle for his country, even if he has to do so on his own. He befriends a British slave before his quest, and the two set out to see not only if the eagle still exists, but to determine the fate of his father. Did he die a coward or a hero?
There were a couple of look-away moments, like when the son undergoes a bit of pre-medieval surgery, but it's a highly watchable movie about trust, commitment and resilience. You don't need to see it in the theater, but if you'd really like to visit one, Eagle is perfectly suitable and looked a grade better than anything else on the marquee.
Saturday, February 26, 2011
Adding Up
On Friday I met Cheryl Benson, the building chairperson for the NCHS math department. What uses are there for a person willing to provide free math tutoring to high school students?
On an individual basis, some have occasionally been stationed in the library for walk-in assistance. Referrals may also come through school counselors, who can distinguish between students who are trying but struggling and those who are not trying and struggling. Teachers also hand out final exam review packets which a capable person could help with.
On a group basis, there are ACT prep classes coming up in April, a couple of which are math-related. There is also need for substitute teachers. Nowadays substitute teaching credentials are satisfied by my bachelor's degree. Teachers who are tapped for duty meet with the building chair in the morning to review the lesson plan and get comfortable with it.
Curious possibilities here. I'll talk with Cheryl and my other NCHS pals this week to figure out the next move.
On an individual basis, some have occasionally been stationed in the library for walk-in assistance. Referrals may also come through school counselors, who can distinguish between students who are trying but struggling and those who are not trying and struggling. Teachers also hand out final exam review packets which a capable person could help with.
On a group basis, there are ACT prep classes coming up in April, a couple of which are math-related. There is also need for substitute teachers. Nowadays substitute teaching credentials are satisfied by my bachelor's degree. Teachers who are tapped for duty meet with the building chair in the morning to review the lesson plan and get comfortable with it.
Curious possibilities here. I'll talk with Cheryl and my other NCHS pals this week to figure out the next move.
Munchiversary
Dena and I went out to Destihl to celebrate our 16th anniversary of meeting. Conveniently it's a couple weeks after Valentine's Day, which makes it really easy to find a dinner table for our February romantic holiday. We met at a fund raising dinner for ISU's Baptist Student Union (so named at the time) at the Campus Religious Center (so named at the time, maybe still so named, what do I know?). Back then we consumed mass quantities of salad and Avanti's bread. Today we went the meatloaf and turkey sandwich route. Yes, we have improved our lot in the world, as diners and as a couple.
Happy Munchiversary Dena!
Happy Munchiversary Dena!
Slick Thinking
"The rain is unbiased, and the recipient of this downfall has the option to either accept this or yell at the clouds his whole life." - Anonymous
Friday, February 25, 2011
Speaking Teen
From Yahoo! Shine:
We all know by now that men are from Mars and women are from Venus. But once your children hit those dreaded teen years--it might seem like they're from another planet altogether! That sweet little child who once couldn't wait to jump off the bus and give you that after-school hug? She's morphed into a sarcastic, sullen alien who slinks straight from bus to bedroom--without ever acknowledging your existence.
So what's a parent to do--short of locking their teens up for the next five years and throwing away the key? Psychologists Dr. Jennifer A. Powell-Lunder and Dr. Barbara R. Greenberg, co-authors of the book, Teenage as a Second Language: A Parent’s Guide to Becoming Bilingual, worked with hundreds of teens and their families and concluded through evidence-based research that teens actually do speak their own language. The authors suggest you take the time to learn teen talk--the same way you'd go about learning Spanish or French.
"Teenage is a multifaceted language, says Powell-Lunder. Learning the language involves interpreting both what your teen is saying to you with words, as well as what their body language is telling you. Often the two do not match, which makes it difficult for parents to understand what their teens are really saying."
For example, she says, if your teens are talking to you with arms crossed, or a hand over their mouth, or feet facing the door, those might be indications that they're not comfortable with what they're saying. They're likely withholding information and/or are desperate to end the conversation.
"As with any language, however, it takes time and effort to correctly understand and translate," she says, insisting the process is well worth it. "The quantity and quality of the communication between teens and parents affects teen decision-making. Teens who communicate well with their parents not only make smarter, healthier life decisions, as adults they actually live longer!"
Want some translations? Here are some definitions-- and suggested responses from the authors -- that every parent should know.
1. ) "Whatever"
An expression that implies that a teen may give in but is not really interested in what is being said
An attempt to be dismissive in as few words as possible.
Suggested Parental Response: Leave this alone. Do not let your own concern that your teen may be less than thrilled create an unnecessary controversy.
2.) "And, yeah..."
A phrase often used just as a teen is getting to the main point of a story.
This phrase serves to deflate or minimize the importance of the main point of the story especially when a teen is unsure of how the story will be received.
Suggested Parental Response: This is an opportunity to respond in an interested and neutral manner. “I am interested in the rest of the story if you feel like telling me now or later.”
3.) "Fine"
I will reluctantly consent, but not with pleasure.
An intentionally vague description used when teenager clearly has no interest in providing further detail.
Suggested Parental Response: None needed. You have made your wishes known.
4.) "I hate you"
An expression used to convey anger at the moment.
An expression meant for 'shock value' in an effort to secure 'alone time.'/ A last ditch effort to get you to give in.
Suggested Parental Response: "I'm sorry you're upset, but that isn't going to change my answer."
5) "Thanks" or "Thanks a lot"
When said sarcastically, a simple expression of anger and/or disappointment.
Suggested Parental Response: “Sorry, when you’re ready to talk to me maybe we can come up with some other fun things to do.” In all cases, avoid responding sarcastically. (Of course, if they genuinely thank you for something, make sure you acknowledge the good manners as well!)
Remember, the authors say it's critical to remain responsive, not reactive. Think cool, calm, and collected. Your teens will not only hear what you are trying to say, but you teach them the most productive way to approach all life situations. Also, avoid the trap of asking too many questions. Don't push. If they're holding back, let them disclose information at their own pace. When opening a dialogue, pointed questions result in more expansive responses. (e.g. Ask: “Tell me one thing you learned in school today,” instead of “How was school today?”)
"The tools and techniques we offer in the book have been shaped through trial and error in our own direct clinical work," says Powell-Lunder. "While we put the information we gathered into book form, it was the teens who let us into their lives that we feel we must credit. Our work with them and their families compelled us to write the book."
Of course, it may take some trial and error for parents, too. After all, it's not always easy to put up with the eye-rolling and "whatevers". Their advice? Remember it's not personal, even though, at times, it may feel that way.
"Teens are, by nature, egocentric. They assume that the whole world is watching them and that everything they think and feel is unique to them. Your perception of your teen should take these factors into account," she says. "If their responses frustrate or anger you, calmly explain why. Anger begets anger. It is not what you say to your teen but how you say it that can make all the difference."
The authors have set up an interactive website for parents and teens to listen, learn and discuss hot topics and daily dilemmas. You can find it at www.talkingteenage.com.
We all know by now that men are from Mars and women are from Venus. But once your children hit those dreaded teen years--it might seem like they're from another planet altogether! That sweet little child who once couldn't wait to jump off the bus and give you that after-school hug? She's morphed into a sarcastic, sullen alien who slinks straight from bus to bedroom--without ever acknowledging your existence.
So what's a parent to do--short of locking their teens up for the next five years and throwing away the key? Psychologists Dr. Jennifer A. Powell-Lunder and Dr. Barbara R. Greenberg, co-authors of the book, Teenage as a Second Language: A Parent’s Guide to Becoming Bilingual, worked with hundreds of teens and their families and concluded through evidence-based research that teens actually do speak their own language. The authors suggest you take the time to learn teen talk--the same way you'd go about learning Spanish or French.
"Teenage is a multifaceted language, says Powell-Lunder. Learning the language involves interpreting both what your teen is saying to you with words, as well as what their body language is telling you. Often the two do not match, which makes it difficult for parents to understand what their teens are really saying."
For example, she says, if your teens are talking to you with arms crossed, or a hand over their mouth, or feet facing the door, those might be indications that they're not comfortable with what they're saying. They're likely withholding information and/or are desperate to end the conversation.
"As with any language, however, it takes time and effort to correctly understand and translate," she says, insisting the process is well worth it. "The quantity and quality of the communication between teens and parents affects teen decision-making. Teens who communicate well with their parents not only make smarter, healthier life decisions, as adults they actually live longer!"
Want some translations? Here are some definitions-- and suggested responses from the authors -- that every parent should know.
1. ) "Whatever"
An expression that implies that a teen may give in but is not really interested in what is being said
An attempt to be dismissive in as few words as possible.
Suggested Parental Response: Leave this alone. Do not let your own concern that your teen may be less than thrilled create an unnecessary controversy.
2.) "And, yeah..."
A phrase often used just as a teen is getting to the main point of a story.
This phrase serves to deflate or minimize the importance of the main point of the story especially when a teen is unsure of how the story will be received.
Suggested Parental Response: This is an opportunity to respond in an interested and neutral manner. “I am interested in the rest of the story if you feel like telling me now or later.”
3.) "Fine"
I will reluctantly consent, but not with pleasure.
An intentionally vague description used when teenager clearly has no interest in providing further detail.
Suggested Parental Response: None needed. You have made your wishes known.
4.) "I hate you"
An expression used to convey anger at the moment.
An expression meant for 'shock value' in an effort to secure 'alone time.'/ A last ditch effort to get you to give in.
Suggested Parental Response: "I'm sorry you're upset, but that isn't going to change my answer."
5) "Thanks" or "Thanks a lot"
When said sarcastically, a simple expression of anger and/or disappointment.
Suggested Parental Response: “Sorry, when you’re ready to talk to me maybe we can come up with some other fun things to do.” In all cases, avoid responding sarcastically. (Of course, if they genuinely thank you for something, make sure you acknowledge the good manners as well!)
Remember, the authors say it's critical to remain responsive, not reactive. Think cool, calm, and collected. Your teens will not only hear what you are trying to say, but you teach them the most productive way to approach all life situations. Also, avoid the trap of asking too many questions. Don't push. If they're holding back, let them disclose information at their own pace. When opening a dialogue, pointed questions result in more expansive responses. (e.g. Ask: “Tell me one thing you learned in school today,” instead of “How was school today?”)
"The tools and techniques we offer in the book have been shaped through trial and error in our own direct clinical work," says Powell-Lunder. "While we put the information we gathered into book form, it was the teens who let us into their lives that we feel we must credit. Our work with them and their families compelled us to write the book."
Of course, it may take some trial and error for parents, too. After all, it's not always easy to put up with the eye-rolling and "whatevers". Their advice? Remember it's not personal, even though, at times, it may feel that way.
"Teens are, by nature, egocentric. They assume that the whole world is watching them and that everything they think and feel is unique to them. Your perception of your teen should take these factors into account," she says. "If their responses frustrate or anger you, calmly explain why. Anger begets anger. It is not what you say to your teen but how you say it that can make all the difference."
The authors have set up an interactive website for parents and teens to listen, learn and discuss hot topics and daily dilemmas. You can find it at www.talkingteenage.com.
Thursday, February 24, 2011
Back In The Vault, With A Twist
Dena's been back in the work force as an employee for the last few weeks now.
It all started through her Kiwanis connections, where she met Barb Quick who served as a marketing director for First Farmers State Bank. Freelancing Dena offered to be an outsource vendor and filled several graphic design needs for posters, calendars, fliers and the like.
Barb moved on from FFSB, and for financial reasons they considered downsizing the position to part-time. Whoever they hired might or might not have decided to continue to use Dena.
Or, FFSB could just hire Dena! Thanks in part to Barb's recommendation, she got an interview, and impressed enough to get the job.
It seems like a true win-win. Dena gets supplemental steady income, and gets to continue her freelance work during her off days. FFSB saves some money on the position, and gets continuity of its graphic design work. Dena inherits a marketing plan from Barb, giving her time to develop her skills in this new field. FFSB gets a marketing director with over ten years of small bank experience, including as a junior officer.
And who knows? Maybe they'll need some raw yet promising voice over talent at a bargain basement price.
It all started through her Kiwanis connections, where she met Barb Quick who served as a marketing director for First Farmers State Bank. Freelancing Dena offered to be an outsource vendor and filled several graphic design needs for posters, calendars, fliers and the like.
Barb moved on from FFSB, and for financial reasons they considered downsizing the position to part-time. Whoever they hired might or might not have decided to continue to use Dena.
Or, FFSB could just hire Dena! Thanks in part to Barb's recommendation, she got an interview, and impressed enough to get the job.
It seems like a true win-win. Dena gets supplemental steady income, and gets to continue her freelance work during her off days. FFSB saves some money on the position, and gets continuity of its graphic design work. Dena inherits a marketing plan from Barb, giving her time to develop her skills in this new field. FFSB gets a marketing director with over ten years of small bank experience, including as a junior officer.
And who knows? Maybe they'll need some raw yet promising voice over talent at a bargain basement price.
HSA Administrators
About a year ago I put $2,000 into a Health Savings Account with a bank in town. It's a typical interest-bearing checking account.
I came across a site for HSA Administrators, which services HSA accounts by offering investment through Vanguard index mutual funds (like their Admiral 500).
http://www.hsaadministrators.info/vanguard-funds-list
HSA Administrators has a 14 year track record and was recently accredited with Better Business Bureau - perfect rating so far, for whatever that's worth.
This only works if you're insured under a so-called high-deductible health plan (HDHP). Many carriers offer them by meeting the federal requirements in their design, we got ours through Blue Cross Blue Shield. In reality we can max our contributions toward it ($6,150 for families in 2011) and get some longer-duration returns on the balance rather than meager interest. The account grows tax-free until it's used to pay medical expenses. It looks as if redemptions from the mutual funds are relatively straightforward, so that liquidity wouldn't be a significant hurdle compared to the convenience of the bank account's debit card.
Cheers for the government's creation of this useful vehicle. Onward!
I came across a site for HSA Administrators, which services HSA accounts by offering investment through Vanguard index mutual funds (like their Admiral 500).
http://www.hsaadministrators.info/vanguard-funds-list
HSA Administrators has a 14 year track record and was recently accredited with Better Business Bureau - perfect rating so far, for whatever that's worth.
This only works if you're insured under a so-called high-deductible health plan (HDHP). Many carriers offer them by meeting the federal requirements in their design, we got ours through Blue Cross Blue Shield. In reality we can max our contributions toward it ($6,150 for families in 2011) and get some longer-duration returns on the balance rather than meager interest. The account grows tax-free until it's used to pay medical expenses. It looks as if redemptions from the mutual funds are relatively straightforward, so that liquidity wouldn't be a significant hurdle compared to the convenience of the bank account's debit card.
Cheers for the government's creation of this useful vehicle. Onward!
Word Play
I heard a college coach discussing a player who started out the season well, but lately has struggled.
"He's ____________ this year."
What did he say?
a. Regressed
b. Digressed
c. Depressed
d. Backslud
Answer: b.
Silly me, I thought he was talking about the player's basketball performance, when he must have been talking about the player's speeches.
"He's ____________ this year."
What did he say?
a. Regressed
b. Digressed
c. Depressed
d. Backslud
Answer: b.
Silly me, I thought he was talking about the player's basketball performance, when he must have been talking about the player's speeches.
Shove Thy Neighbor
Coach has me run rebounding drills for our guards. I am new at this. Thank goodness I can learn lessons from other coaches to show me... well... how not to do it.
Wednesday, February 23, 2011
One Out Of 310 Ain't Bad
Congratulations to Caltech, who ended their 26 year conference losing streak!
Monday, February 21, 2011
Hot Topic
"I don't know if what I read is true, but if I believe it's true - that's what really matters, right?" - Tim Thomas
No religion here - it's an NHL goalie discussing how his newly-styled face mask improves his vision, despite some research to the contrary. Work, play, or a sense of spiritual well-being are all bolstered by our belief that we are headed down the right path.
No religion here - it's an NHL goalie discussing how his newly-styled face mask improves his vision, despite some research to the contrary. Work, play, or a sense of spiritual well-being are all bolstered by our belief that we are headed down the right path.
18 Things Your Feet Say About Your Health
Want to make a simple, ten-second check on the state of your health? Sneak a peek at your feet.
"You can detect everything from diabetes to nutritional deficiencies just by examining the feet," says Jane Andersen, DPM, president of the American Association of Women Podiatrists and a spokeswoman for the American Podiatric Medical Association.
The lowly left and right provide plenty of insightful data: Together they contain a quarter of the body's bones, and each foot also has 33 joints; 100 tendons, muscles, and ligaments; and countless nerves and blood vessels that link all the way to the heart, spine, and brain.
Unresolved foot problems can have unexpected consequences. Untreated pain often leads a person to move less and gain weight, for example, or to shift balance in unnatural ways, increasing the chance of falling and breaking a bone.
So when the feet send one of these 18 warning messages, they mean business.
1. Red flag: Toenails with slightly sunken, spoon-shaped indentations
What it means: Anemia (iron deficiency) often shows up as an unnatural, concave or spoonlike shape to the toes' nail beds, especially in moderate-to-severe cases. It's caused by not having enough hemoglobin, an iron-rich protein in the blood cells that transports oxygen. Internal bleeding (such as an ulcer) or heavy menstrual periods can trigger anemia.
More clues: On fingers as well as toes, the skin and nail beds both appear pale. The nails may also be brittle, and feet may feel cold. Fatigue is the number-one sign of anemia, as are shortness of breath, dizziness when standing, and headache.
What to do: A complete blood count is usually used to diagnose anemia. A physical exam may pinpoint a cause. First-step treatments include iron supplements and dietary changes to add iron and vitamin C (which speeds iron absorption).
2. Red flag: Hairless feet or toes
What it means: Poor circulation, usually caused by vascular disease, can make hair disappear from the feet. When the heart loses the ability to pump enough blood to the extremities because of arteriosclerosis (commonly known as hardening of the arteries), the body has to prioritize its use. Hairy toes are, well, low on the totem pole.
More clues: The reduced blood supply also makes it hard to feel a pulse in the feet. (Check the top of the foot or the inside of the ankle.) When you stand, your feet may be bright red or dusky; when elevated, they immediately pale. The skin is shiny. People with poor circulation tend to already know they have a cardiovascular condition (such as heart disease or a carotid artery) yet may not realize they have circulation trouble.
What to do: Treating the underlying vascular issues can improve circulation. Toe hair seldom returns, but nobody complains much.
3. Red flag: Frequent foot cramping (charley horses)
What it means: The sudden stab of a foot cramp -- basically, the hard contraction of a muscle -- can be triggered by fleeting circumstances such as exercise or dehydration. But if it happens often, your diet may lack sufficient calcium, potassium, or magnesium. Pregnant women in the third trimester are especially vulnerable thanks to increased blood volume and reduced circulation to the feet.
More clues: Charley horses tend to rear up out of nowhere, often while you're just lying there. They can be a single sharp muscle spasm or come in waves. Either way, soreness can linger long afterward.
What to do: Try to flex the foot and massage the painful area. You may also be able to relax the muscle by applying a cold pack or rubbing alcohol. To prevent cramps, stretch your feet before you go to bed. Then drink a glass of warm milk (for the calcium).
4. Red flag: A sore that won't heal on the bottom of the foot
What it means: This is a major clue to diabetes. Elevated blood glucose levels lead to nerve damage in the feet -- which means that minor scrapes, cuts, or irritations caused by pressure or friction often go unnoticed, especially by someone who's unaware he has the disease. Untreated, these ulcers can lead to infection, even amputation.
More clues: Oozing, foul-smelling cuts are especially suspect because they've probably been there awhile. Other symptoms of diabetes include persistent thirst, frequent urination, increased fatigue, blurry vision, extreme hunger, and weight loss.
What to do: Get the ulcer treated immediately and see a doctor for a diabetes evaluation. Diabetics need to inspect their feet daily (older people or the obese should have someone do this for them) and see a healthcare professional every three months.
5. Red flag: Cold feet
What it means: Women, especially, report cold feet (or more precisely, their bedmates complain about them). It may be nothing -- or it may indicate a thyroid issue. Women over 40 who have cold feet often have an underfunctioning thyroid, the gland that regulates temperature and metabolism. Poor circulation (in either gender) is another possible cause.
More clues: Hypothyroidism's symptoms are pretty subtle and appear in many disorders (fatigue, depression, weight gain, dry skin).
What to do: Insulating layers of natural materials work best for warmth. (Think wool socks and lined boots). If you also have other nagging health complaints, mention the cold feet to your doctor. Unfortunately, however, aside from treatment with medication in the event of a thyroid condition, this tends to be a symptom that's neither easily nor sexily resolved.
6. Red flag: Thick, yellow, downright ugly toenails
What it means: A fungal infection is running rampant below the surface of the nail. Onychomycosis can persist painlessly for years. By the time it's visibly unattractive, the infection is advanced and can spread to all toenails and even fingernails.
More clues: The nails may also smell bad and turn dark. People most vulnerable: those with diabetes, circulatory trouble, or immune-deficiency disorders (like rheumatoid arthritis). If an older person has trouble walking, sometimes the problem can be traced to the simple fact that as infected nails grow thicker, they're harder to cut and simply go ignored to the point of pain.
What to do: See a foot specialist or your regular physician for care and treatment. In serious cases, over-the-counter antifungals are usually not as effective as a combination of topical and oral medications and the professional removal of diseased bits. Newer-generation oral antifungal medications tend to have fewer side effects than older ones.
7. Red flag: A suddenly enlarged, scary-looking big toe
What it means: Probably gout. Yes, that old-fashioned-sounding disease is still very much around -- and you don't have to be over 65 to get it. Gout is a form of arthritis (also called "gouty arthritis") that's usually caused by too much uric acid, a natural substance. The built-up uric acid forms needlelike crystals, especially at low body temperatures. And the coolest part of the body, farthest from the heart, happens to be the big toe.
"Three-fourths of the time, you wake up with a red-hot swollen toe joint as the first presentation of gout," says podiatrist Andersen.
More clues: Swelling and shiny red or purplish skin -- along with a sensation of heat and pain -- can also occur in the instep, the Achilles tendon, the knees, and the elbows. Anyone can develop gout, though men in their 40s and 50s are especially prone. Women with gout tend to be postmenopausal.
What to do: See a doctor about controlling the causes of gout through diet or medication. A foot specialist can help relieve pain and preserve function.
8. Red flag: Numbness in both feet
What it means: Being unable to "feel" your feet or having a heavy pins-and-needles sensation is a hallmark of peripheral neuropathy, or damage to the peripheral nervous system. That's the body's way of transmitting information from the brain and spinal cord to the entire rest of the body. Peripheral neuropathy has many causes, but the top two are diabetes and alcohol abuse (current or past). Chemotherapy is another common cause.
More clues: The tingling or burning can also appear in hands and may gradually spread up to arms and legs. The reduced sensation may make it feel like you're constantly wearing heavy socks or gloves.
What to do: See a physician to try to pinpoint the cause (especially if alcohol addiction doesn't apply). There's no cure for peripheral neuropathy, but medications from pain relievers to antidepressants can treat symptoms.
9. Red flag: Sore toe joints
What it means: Rheumatoid arthritis (RA), a degenerative joint disease, is often first felt in the smaller joints, such as the toes and the knuckles of the hands.
More clues: Swelling and stiffness usually accompany the aches. This pain tends to be symmetrical; for example, it happens simultaneously in both big toes or in both index fingers. RA develops more suddenly than degenerative arthritis, and attacks may come and go. Women are almost four times more affected than men.
What to do: A full workup is always needed to pinpoint the cause of any joint pain. For RA, there are many medications and therapies that can minimize pain and preserve function, though early diagnosis is important to avoid permanent deformity. (In the feet, the toes can drift to the side.)
10. Red flag: Pitted toenails
What it means: In up to half of all people with psoriasis, the skin disease also shows up in the nail as many little holes, which can be deep or shallow. More than three-fourths of those with psoriatic arthritis, a related disorder that affects the joints as well as the skin, also have pocked, pitted nails.
More clues: The nails (fingers as well as toes) will also thicken. They may be yellow-brown or have salmon-colored patches. The knuckle nearest the nail is also likely to be dry, red, and inflamed.
What to do: A variety of medications can treat both psoriasis and psoriatic arthritis and can restore the nail bed surface in many cases, especially if treatment begins early.
11. Red flag: Being unable to raise the foot upward from the heel
What it means: "Foot drop" (also "drop foot") signals nerve or muscle damage that can originate well north of your feet -- as far as your back or even shoulder or neck. Certain chemotherapy drugs can also cause trouble lifting the front part of the foot while walking or standing.
More clues: There may be pain and numbness as well, though not necessarily. Sometimes the pain is felt in the upper leg or lower spine, where a nerve is pinched (by damage or a tumor). In some cases, the foot drags when the person walks. It's rare for both feet to be affected.
What to do: Report this serious symptom to your doctor. Foot drop can be completely reversible or permanent, depending on its cause and treatment.
12. Red flag: Dry, flaky skin
What it means: Even if your face or hands tend to be powdery-dry, don't dismiss this skin condition on your feet. You don't have to be a jock to contract athlete's foot, a fungal infection that usually starts as dry, itchy skin that then progresses to inflammation and blisters. When blisters break, the infection spreads.
(The name comes from the moist places the fungus thrives -- places athletes tend to congregate, such as locker rooms and pools.)
More clues: Athlete's foot usually shows up between the toes first. It can spread to the soles and even to other parts of the body (like the underarms or groin), usually due to scratching.
What to do: Mild cases can be self-treated by bathing the feet often and drying them thoroughly. Then keep the feet dry, including using foot powder in shoes and socks. If there's no improvement in two weeks or the infection worsens, a doctor can prescribe topical or oral antifungal medication.
13. Red flag: Toes that turn patriotic colors
What it means: In cold weather, Raynaud's disease (or Raynaud's phenomenon) causes the extremities to first go white, then turn blue, and finally appear red before returning to a natural hue. For reasons not well understood, the blood vessels in these areas vasospasm, or overreact, causing the tricolor show.
More clues: Other commonly affected areas include the fingers, nose, lips, and ear lobes. They also feel cool to the touch and go numb. Women and those who live in colder climates get Raynaud's more often. It typically shows up before age 25 or after 40. Stress can trigger Raynaud's attacks, too.
What to do: See a doctor about medications that can widen blood vessels, which reduces the severity of attacks.
14. Red flag: Feet that are really painful to walk on
What it means: Undiagnosed stress fractures are a common cause of foot pain. The discomfort can be felt along the sides of the feet, in the soles, or "all over." These fractures -- they often occur repeatedly -- may be caused by another underlying problem, often osteopenia (a decrease in optimum bone density, especially in women over age 50) or some kind of malnutrition, including a vitamin D deficiency, a problem absorbing calcium, or anorexia.
More clues: Often you can still walk on the broken bones; it just hurts like heck. (Some hardy people have gone undiagnosed for as long as a year.)
What to do: See a foot doctor about any pain. If, for example, you've been walking around Europe for three weeks in bad shoes, your feet may simply be sore. But a 55-year-old sedentary woman with painful feet may need a bone-density exam. An X-ray can also reveal possible nutritional issues that warrant a referral to a primary care provider.
15. Red flag: Toes that bump upward at the tips
What it means: When the very tips of the toes swell to the point where they lose their usual angle and appear to bump upward at the ends, it's called "digital clubbing" or "Hippocratic clubbing" after Hippocrates, who described the phenomenon 2,000 years ago. It's a common sign of serious pulmonary (lung) disease, including pulmonary fibrosis and lung cancer. Heart disease and certain gastrointestinal diseases, such as Crohn's disease, are also associated with clubbing.
More clues: Fingers can be clubbed as well as toes. It can happen in just some digits, or in all.
What to do: Treatment depends on the underlying cause, so report this serious symptom to a doctor. (Physicians are also well trained to look for clubbed digits during exams.)
16. Red flag: Shooting pain in the heel
What it means: Plantar fasciitis -- a fancy name for inflammation of a band of connective tissue (fascia) running along the bottom (plantar) of the foot -- is abnormal straining of the tissue beyond its normal extension.
More clues: The pain starts when you take your first steps in the morning and often intensifies as the day wears on. It's usually concentrated in the heel (one or both) but can also be felt in the arch or in the back of the foot. Running and jumping a lot can cause it, but so can insufficient support. You're at risk if you go barefoot a lot or wear old shoes or flimsy flip-flops, have gained weight, or walk a lot on hard surfaces.
What to do: If pain persists more than a few weeks or seems to worsen, have it evaluated by a podiatrist. Stick to low shoes with a strong supportive arch until you get further advice and treatment (which may include anti-inflammatory drugs and shoe inserts).
17. Red flag: "Phee-uuuuw!"
What it means: Though smelly feet (hyperhidrosis) tend to cause more alarm than most foot symptoms, odor -- even downright stinkiness -- is seldom a sign something's physically amiss. (Whew!) Feet contain more sweat glands than any other body part -- half a million between the two of them! And some people are more prone to sweat than others. Add in the casings of shoes and socks, and the normal bacteria that thrive in the body have a feast on the resulting moisture, creating the smell that makes wives and mothers weep. (Both sexes can have smelly feet, but men tend to sweat more.)
More clues: In this case, the one olfactory clue is plenty.
What to do: Wash with antibacterial soap and dry feet well. Rub cornstarch or antiperspirant onto soles. Toss used socks in the wash; always put on a fresh pair instead of reusing. Stick to natural materials (cotton socks, leather shoes) -- they wick away moisture better than man-made materials. Open up laced shoes after you remove them so they get a chance to fully air out; don't wear them again until they're fully dry.
18. Red flag: Old shoes
What it means: Danger! You're a walking health bomb if your everyday shoes are more than a couple of years old or if walking or running shoes have more than 350 to 500 miles on them. Old shoes lack the support feet need -- and footgear wears out faster than most people think, foot specialists say.
More clues: Blisters (too tight), bunions (too narrow), heel pain (not enough support) -- if you're having any kind of foot trouble, there's at least a 50-50 chance your shoddy or ill-fitting footwear is to blame.
Older people are especially vulnerable because they fall into the habit of wearing familiar old shoes that may lack support, flexibility, or good traction.
What to do: Go shoe shopping.
"You can detect everything from diabetes to nutritional deficiencies just by examining the feet," says Jane Andersen, DPM, president of the American Association of Women Podiatrists and a spokeswoman for the American Podiatric Medical Association.
The lowly left and right provide plenty of insightful data: Together they contain a quarter of the body's bones, and each foot also has 33 joints; 100 tendons, muscles, and ligaments; and countless nerves and blood vessels that link all the way to the heart, spine, and brain.
Unresolved foot problems can have unexpected consequences. Untreated pain often leads a person to move less and gain weight, for example, or to shift balance in unnatural ways, increasing the chance of falling and breaking a bone.
So when the feet send one of these 18 warning messages, they mean business.
1. Red flag: Toenails with slightly sunken, spoon-shaped indentations
What it means: Anemia (iron deficiency) often shows up as an unnatural, concave or spoonlike shape to the toes' nail beds, especially in moderate-to-severe cases. It's caused by not having enough hemoglobin, an iron-rich protein in the blood cells that transports oxygen. Internal bleeding (such as an ulcer) or heavy menstrual periods can trigger anemia.
More clues: On fingers as well as toes, the skin and nail beds both appear pale. The nails may also be brittle, and feet may feel cold. Fatigue is the number-one sign of anemia, as are shortness of breath, dizziness when standing, and headache.
What to do: A complete blood count is usually used to diagnose anemia. A physical exam may pinpoint a cause. First-step treatments include iron supplements and dietary changes to add iron and vitamin C (which speeds iron absorption).
2. Red flag: Hairless feet or toes
What it means: Poor circulation, usually caused by vascular disease, can make hair disappear from the feet. When the heart loses the ability to pump enough blood to the extremities because of arteriosclerosis (commonly known as hardening of the arteries), the body has to prioritize its use. Hairy toes are, well, low on the totem pole.
More clues: The reduced blood supply also makes it hard to feel a pulse in the feet. (Check the top of the foot or the inside of the ankle.) When you stand, your feet may be bright red or dusky; when elevated, they immediately pale. The skin is shiny. People with poor circulation tend to already know they have a cardiovascular condition (such as heart disease or a carotid artery) yet may not realize they have circulation trouble.
What to do: Treating the underlying vascular issues can improve circulation. Toe hair seldom returns, but nobody complains much.
3. Red flag: Frequent foot cramping (charley horses)
What it means: The sudden stab of a foot cramp -- basically, the hard contraction of a muscle -- can be triggered by fleeting circumstances such as exercise or dehydration. But if it happens often, your diet may lack sufficient calcium, potassium, or magnesium. Pregnant women in the third trimester are especially vulnerable thanks to increased blood volume and reduced circulation to the feet.
More clues: Charley horses tend to rear up out of nowhere, often while you're just lying there. They can be a single sharp muscle spasm or come in waves. Either way, soreness can linger long afterward.
What to do: Try to flex the foot and massage the painful area. You may also be able to relax the muscle by applying a cold pack or rubbing alcohol. To prevent cramps, stretch your feet before you go to bed. Then drink a glass of warm milk (for the calcium).
4. Red flag: A sore that won't heal on the bottom of the foot
What it means: This is a major clue to diabetes. Elevated blood glucose levels lead to nerve damage in the feet -- which means that minor scrapes, cuts, or irritations caused by pressure or friction often go unnoticed, especially by someone who's unaware he has the disease. Untreated, these ulcers can lead to infection, even amputation.
More clues: Oozing, foul-smelling cuts are especially suspect because they've probably been there awhile. Other symptoms of diabetes include persistent thirst, frequent urination, increased fatigue, blurry vision, extreme hunger, and weight loss.
What to do: Get the ulcer treated immediately and see a doctor for a diabetes evaluation. Diabetics need to inspect their feet daily (older people or the obese should have someone do this for them) and see a healthcare professional every three months.
5. Red flag: Cold feet
What it means: Women, especially, report cold feet (or more precisely, their bedmates complain about them). It may be nothing -- or it may indicate a thyroid issue. Women over 40 who have cold feet often have an underfunctioning thyroid, the gland that regulates temperature and metabolism. Poor circulation (in either gender) is another possible cause.
More clues: Hypothyroidism's symptoms are pretty subtle and appear in many disorders (fatigue, depression, weight gain, dry skin).
What to do: Insulating layers of natural materials work best for warmth. (Think wool socks and lined boots). If you also have other nagging health complaints, mention the cold feet to your doctor. Unfortunately, however, aside from treatment with medication in the event of a thyroid condition, this tends to be a symptom that's neither easily nor sexily resolved.
6. Red flag: Thick, yellow, downright ugly toenails
What it means: A fungal infection is running rampant below the surface of the nail. Onychomycosis can persist painlessly for years. By the time it's visibly unattractive, the infection is advanced and can spread to all toenails and even fingernails.
More clues: The nails may also smell bad and turn dark. People most vulnerable: those with diabetes, circulatory trouble, or immune-deficiency disorders (like rheumatoid arthritis). If an older person has trouble walking, sometimes the problem can be traced to the simple fact that as infected nails grow thicker, they're harder to cut and simply go ignored to the point of pain.
What to do: See a foot specialist or your regular physician for care and treatment. In serious cases, over-the-counter antifungals are usually not as effective as a combination of topical and oral medications and the professional removal of diseased bits. Newer-generation oral antifungal medications tend to have fewer side effects than older ones.
7. Red flag: A suddenly enlarged, scary-looking big toe
What it means: Probably gout. Yes, that old-fashioned-sounding disease is still very much around -- and you don't have to be over 65 to get it. Gout is a form of arthritis (also called "gouty arthritis") that's usually caused by too much uric acid, a natural substance. The built-up uric acid forms needlelike crystals, especially at low body temperatures. And the coolest part of the body, farthest from the heart, happens to be the big toe.
"Three-fourths of the time, you wake up with a red-hot swollen toe joint as the first presentation of gout," says podiatrist Andersen.
More clues: Swelling and shiny red or purplish skin -- along with a sensation of heat and pain -- can also occur in the instep, the Achilles tendon, the knees, and the elbows. Anyone can develop gout, though men in their 40s and 50s are especially prone. Women with gout tend to be postmenopausal.
What to do: See a doctor about controlling the causes of gout through diet or medication. A foot specialist can help relieve pain and preserve function.
8. Red flag: Numbness in both feet
What it means: Being unable to "feel" your feet or having a heavy pins-and-needles sensation is a hallmark of peripheral neuropathy, or damage to the peripheral nervous system. That's the body's way of transmitting information from the brain and spinal cord to the entire rest of the body. Peripheral neuropathy has many causes, but the top two are diabetes and alcohol abuse (current or past). Chemotherapy is another common cause.
More clues: The tingling or burning can also appear in hands and may gradually spread up to arms and legs. The reduced sensation may make it feel like you're constantly wearing heavy socks or gloves.
What to do: See a physician to try to pinpoint the cause (especially if alcohol addiction doesn't apply). There's no cure for peripheral neuropathy, but medications from pain relievers to antidepressants can treat symptoms.
9. Red flag: Sore toe joints
What it means: Rheumatoid arthritis (RA), a degenerative joint disease, is often first felt in the smaller joints, such as the toes and the knuckles of the hands.
More clues: Swelling and stiffness usually accompany the aches. This pain tends to be symmetrical; for example, it happens simultaneously in both big toes or in both index fingers. RA develops more suddenly than degenerative arthritis, and attacks may come and go. Women are almost four times more affected than men.
What to do: A full workup is always needed to pinpoint the cause of any joint pain. For RA, there are many medications and therapies that can minimize pain and preserve function, though early diagnosis is important to avoid permanent deformity. (In the feet, the toes can drift to the side.)
10. Red flag: Pitted toenails
What it means: In up to half of all people with psoriasis, the skin disease also shows up in the nail as many little holes, which can be deep or shallow. More than three-fourths of those with psoriatic arthritis, a related disorder that affects the joints as well as the skin, also have pocked, pitted nails.
More clues: The nails (fingers as well as toes) will also thicken. They may be yellow-brown or have salmon-colored patches. The knuckle nearest the nail is also likely to be dry, red, and inflamed.
What to do: A variety of medications can treat both psoriasis and psoriatic arthritis and can restore the nail bed surface in many cases, especially if treatment begins early.
11. Red flag: Being unable to raise the foot upward from the heel
What it means: "Foot drop" (also "drop foot") signals nerve or muscle damage that can originate well north of your feet -- as far as your back or even shoulder or neck. Certain chemotherapy drugs can also cause trouble lifting the front part of the foot while walking or standing.
More clues: There may be pain and numbness as well, though not necessarily. Sometimes the pain is felt in the upper leg or lower spine, where a nerve is pinched (by damage or a tumor). In some cases, the foot drags when the person walks. It's rare for both feet to be affected.
What to do: Report this serious symptom to your doctor. Foot drop can be completely reversible or permanent, depending on its cause and treatment.
12. Red flag: Dry, flaky skin
What it means: Even if your face or hands tend to be powdery-dry, don't dismiss this skin condition on your feet. You don't have to be a jock to contract athlete's foot, a fungal infection that usually starts as dry, itchy skin that then progresses to inflammation and blisters. When blisters break, the infection spreads.
(The name comes from the moist places the fungus thrives -- places athletes tend to congregate, such as locker rooms and pools.)
More clues: Athlete's foot usually shows up between the toes first. It can spread to the soles and even to other parts of the body (like the underarms or groin), usually due to scratching.
What to do: Mild cases can be self-treated by bathing the feet often and drying them thoroughly. Then keep the feet dry, including using foot powder in shoes and socks. If there's no improvement in two weeks or the infection worsens, a doctor can prescribe topical or oral antifungal medication.
13. Red flag: Toes that turn patriotic colors
What it means: In cold weather, Raynaud's disease (or Raynaud's phenomenon) causes the extremities to first go white, then turn blue, and finally appear red before returning to a natural hue. For reasons not well understood, the blood vessels in these areas vasospasm, or overreact, causing the tricolor show.
More clues: Other commonly affected areas include the fingers, nose, lips, and ear lobes. They also feel cool to the touch and go numb. Women and those who live in colder climates get Raynaud's more often. It typically shows up before age 25 or after 40. Stress can trigger Raynaud's attacks, too.
What to do: See a doctor about medications that can widen blood vessels, which reduces the severity of attacks.
14. Red flag: Feet that are really painful to walk on
What it means: Undiagnosed stress fractures are a common cause of foot pain. The discomfort can be felt along the sides of the feet, in the soles, or "all over." These fractures -- they often occur repeatedly -- may be caused by another underlying problem, often osteopenia (a decrease in optimum bone density, especially in women over age 50) or some kind of malnutrition, including a vitamin D deficiency, a problem absorbing calcium, or anorexia.
More clues: Often you can still walk on the broken bones; it just hurts like heck. (Some hardy people have gone undiagnosed for as long as a year.)
What to do: See a foot doctor about any pain. If, for example, you've been walking around Europe for three weeks in bad shoes, your feet may simply be sore. But a 55-year-old sedentary woman with painful feet may need a bone-density exam. An X-ray can also reveal possible nutritional issues that warrant a referral to a primary care provider.
15. Red flag: Toes that bump upward at the tips
What it means: When the very tips of the toes swell to the point where they lose their usual angle and appear to bump upward at the ends, it's called "digital clubbing" or "Hippocratic clubbing" after Hippocrates, who described the phenomenon 2,000 years ago. It's a common sign of serious pulmonary (lung) disease, including pulmonary fibrosis and lung cancer. Heart disease and certain gastrointestinal diseases, such as Crohn's disease, are also associated with clubbing.
More clues: Fingers can be clubbed as well as toes. It can happen in just some digits, or in all.
What to do: Treatment depends on the underlying cause, so report this serious symptom to a doctor. (Physicians are also well trained to look for clubbed digits during exams.)
16. Red flag: Shooting pain in the heel
What it means: Plantar fasciitis -- a fancy name for inflammation of a band of connective tissue (fascia) running along the bottom (plantar) of the foot -- is abnormal straining of the tissue beyond its normal extension.
More clues: The pain starts when you take your first steps in the morning and often intensifies as the day wears on. It's usually concentrated in the heel (one or both) but can also be felt in the arch or in the back of the foot. Running and jumping a lot can cause it, but so can insufficient support. You're at risk if you go barefoot a lot or wear old shoes or flimsy flip-flops, have gained weight, or walk a lot on hard surfaces.
What to do: If pain persists more than a few weeks or seems to worsen, have it evaluated by a podiatrist. Stick to low shoes with a strong supportive arch until you get further advice and treatment (which may include anti-inflammatory drugs and shoe inserts).
17. Red flag: "Phee-uuuuw!"
What it means: Though smelly feet (hyperhidrosis) tend to cause more alarm than most foot symptoms, odor -- even downright stinkiness -- is seldom a sign something's physically amiss. (Whew!) Feet contain more sweat glands than any other body part -- half a million between the two of them! And some people are more prone to sweat than others. Add in the casings of shoes and socks, and the normal bacteria that thrive in the body have a feast on the resulting moisture, creating the smell that makes wives and mothers weep. (Both sexes can have smelly feet, but men tend to sweat more.)
More clues: In this case, the one olfactory clue is plenty.
What to do: Wash with antibacterial soap and dry feet well. Rub cornstarch or antiperspirant onto soles. Toss used socks in the wash; always put on a fresh pair instead of reusing. Stick to natural materials (cotton socks, leather shoes) -- they wick away moisture better than man-made materials. Open up laced shoes after you remove them so they get a chance to fully air out; don't wear them again until they're fully dry.
18. Red flag: Old shoes
What it means: Danger! You're a walking health bomb if your everyday shoes are more than a couple of years old or if walking or running shoes have more than 350 to 500 miles on them. Old shoes lack the support feet need -- and footgear wears out faster than most people think, foot specialists say.
More clues: Blisters (too tight), bunions (too narrow), heel pain (not enough support) -- if you're having any kind of foot trouble, there's at least a 50-50 chance your shoddy or ill-fitting footwear is to blame.
Older people are especially vulnerable because they fall into the habit of wearing familiar old shoes that may lack support, flexibility, or good traction.
What to do: Go shoe shopping.
Sunday, February 20, 2011
5 Foods That Help You Sleep
Suddenly I feel good that our house has two toasters, and might be skinning some fruit during Monday morning's staff meeting. From Yahoo! Health:
Should you let yourself have that midnight snack if you're having trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off:
1. Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.
2. Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.
3. Toast. Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep..
4. Oatmeal. Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid..
5. Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.
Should you let yourself have that midnight snack if you're having trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off:
1. Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.
2. Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.
3. Toast. Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep..
4. Oatmeal. Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid..
5. Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.
Planting A Seed For A Second Career
The affiliation with NCHS has opened some doors reminiscent of one of the best gigs I've ever done. Back in college I made a little side money as an undergraduate teaching assistant with the math department. Two days a week I got to lead a class in intermediate algebra. There was also a couple of hours of tutoring lab time. At the end of the semester I led a final exam review two-hour session. The feedback was affirming. After graduation I tutored briefly at Heartland Community College and got an offer to teach a night class (which actuarial exams didn't leave time for). Now thanks to some friends, there are some leads that might enable me to help out students struggling to graduate high school with enough math credits.
I briefly perused the ISU catalog's requirements for getting a high school teaching degree. Then I remembered how functional I am at 7 a.m. Who knows what jibberish that comes out of my mouth at that hour of the morning might end up in the notebooks of the next generation's NASA scientists? I can't be responsible for the fates of the spacepeople whose ship crashes into Jupiter because way back when, Mr. Mac taught their flight engineers to calculate the slope of a straight line by "rounding to the nearest eightieth" or some such gobbledygook.
For now, the prospect of inching one student forward, one volunteer hour at a time, will do just fine. We'll see where the resume leads.
I briefly perused the ISU catalog's requirements for getting a high school teaching degree. Then I remembered how functional I am at 7 a.m. Who knows what jibberish that comes out of my mouth at that hour of the morning might end up in the notebooks of the next generation's NASA scientists? I can't be responsible for the fates of the spacepeople whose ship crashes into Jupiter because way back when, Mr. Mac taught their flight engineers to calculate the slope of a straight line by "rounding to the nearest eightieth" or some such gobbledygook.
For now, the prospect of inching one student forward, one volunteer hour at a time, will do just fine. We'll see where the resume leads.
Productive Defeat
We dropped two games in the weekend sophomore basketball tournament. Within four hours. Benches and locker rooms are angst-ridden habitats in those times. That's one of the things that draws me to coaching. What better place to learn to refrain from sniping, pouting or tuning out? A controlled environment, where loss has no meaningful long-term consequences. In these teaching moments we can practice wiping the slate mentally clean and charging ahead toward the common goal again.
Final Soccer Game Brings Highs, Lows
Our soccer team for the winter indoor season's been a collection of great guys with decent athleticism and some solid ball handling skills. Our snowed-out game was rescheduled for 9:10, our second latest game of the year. We won our latest one, for our only previous victory (since all the other teams have been playing together for longer than us). The team we saw on the opposite end of the pitch this night was as talented as the others.
We held them to a scoreless tie deep into the first half. Then they pulled their goalie and turned him into an extra offensive player, who unleashed a kick close enough to shoot past our keeper for a 1-0 lead. Then we proceeded to score three goals in the second half for a comeback win!
The surprising win against a quality team preceded a personal loss - I left my water bottle in the gym. The cheap plastic container held 50 ounces at a time and was part of our home for over a year. Tall, slender, easy to grab, it provided an entire day's worth of refreshment in a couple fillups. However, it was a personal gain too - it's tippability and wobbliness had been a source of domestic discord for some time. :)
Sweet success, in all respects. Bring on the spring indoor season! And a trip to the grocery store.
We held them to a scoreless tie deep into the first half. Then they pulled their goalie and turned him into an extra offensive player, who unleashed a kick close enough to shoot past our keeper for a 1-0 lead. Then we proceeded to score three goals in the second half for a comeback win!
The surprising win against a quality team preceded a personal loss - I left my water bottle in the gym. The cheap plastic container held 50 ounces at a time and was part of our home for over a year. Tall, slender, easy to grab, it provided an entire day's worth of refreshment in a couple fillups. However, it was a personal gain too - it's tippability and wobbliness had been a source of domestic discord for some time. :)
Sweet success, in all respects. Bring on the spring indoor season! And a trip to the grocery store.
Road Trip
Dena and Rosann headed up to ChiTown to catch a showing of Les Miserables on Saturday. Not only did this provide a warming-weather getaway from the everyday, but she came back with a highly recommended hotel for our next stay. The Residence Inn has an excellent continental breakfast that will have you feeling like you've died and gone to "Belgian waffle heaven." The rooms are very nice, clean and stylish!
Wednesday, February 16, 2011
Game-Winning 4 Point Play
You've got to be kidding me! As a coach, I can just imagine him in the huddle before the play saying "whatever you do, don't foul..."
Awesome.
Awesome.
Places To Retire
Thanks for the forward Dena!
RETIRE WHERE?
Here are some of your choices:
You can retire to Phoenix , Arizona where...
1. You are willing to park 3 blocks away because you found shade.
2. You've experienced condensation on your bottom from the hot water in the toilet bowl.
3. You can drive for 4 hours in one direction and never leave town.
4. You have over 100 recipes for Mexican food.
5. You know that "dry heat" is comparable to what hits you in the face when you open your oven door.
6. The 4 seasons are: tolerable, hot, really hot, and ARE YOU KIDDING ME??
7. You'll eventually need to pack heat as well as have to suffer from it!
OR
You can retire to California where...
1. You make over $250,000 and you still can't afford to buy a house.
2. The fastest part of your commute is going down your driveway.
3. You know how to eat an artichoke.
4. You drive your rented Mercedes to your neighborhood block party.
5. When someone asks you how far something is, you tell them how long it will take to get there rather than how many miles away it is.
6. The 4 seasons are: Fire, Flood, Mud, and Drought.
OR
You can retire to New York City where...
1. You say "the city" and expect everyone to know you mean Manhattan .
2. You can get into a four-hour argument about how to get from Columbus Circle to Battery Park, but can't find Wisconsin on a map.
3. You think Central Park is "nature."
4. You believe that being able to swear at people in their own language makes you multi-lingual.
5. You've worn out a car horn. (Ed. Note if you have a car).
6. You think eye contact is an act of aggression.
OR
You can retire to Minnesota where...
1. You only have four spices: salt, pepper, ketchup, and Tabasco .
2. Halloween costumes fit over parkas.
3. You have more than one recipe for casserole.
4. Sexy lingerie is anything flannel with less than eight buttons.
5. The four seasons are: winter, still winter, almost winter, and construction.
OR
You can retire to the Deep South where...
1. You can rent a movie and buy bait in the same store.
2. "Y'all" is singular and "all y'all" is plural.
3. "He needed killin" is a valid defense.
4. Everyone has 2 first names: Billy Bob, Jimmy Bob, Mary Sue, Betty Jean, Mary Beth, etc.
5. Everything is either "in yonder," "over yonder" or "out yonder." It's important to know the difference, too.
OR
You can retire to Colorado where...
1. You carry your $3,000 mountain bike atop your $500 car.
2. You tell your husband to pick up Granola on his way home and so he stops at the day care center.
3. A pass does not involve a football or dating.
4. The top of your head is bald, but you still have a pony tail.
OR
You can retire to the Midwest where...
1. You've never met any celebrities, but the mayor knows your name.
2. Your idea of a traffic jam is ten cars waiting to pass a tractor.
3. You have had to switch from "heat" to "A/C" on the same day.
4. You end sentences with a preposition: "Where's my coat at?"
5. When asked how your trip was to any exotic place, you say, "It was different!"
OR
FINALLY You can retire to Florida where.
1. You eat dinner at 3:15 in the afternoon.
2.. All purchases include a coupon of some kind -- even houses and cars.
3. Everyone can recommend an excellent dermatologist.
4. Road construction never ends anywhere in the state.
5. Cars in front of you often appear to be driven by headless people.
RETIRE WHERE?
Here are some of your choices:
You can retire to Phoenix , Arizona where...
1. You are willing to park 3 blocks away because you found shade.
2. You've experienced condensation on your bottom from the hot water in the toilet bowl.
3. You can drive for 4 hours in one direction and never leave town.
4. You have over 100 recipes for Mexican food.
5. You know that "dry heat" is comparable to what hits you in the face when you open your oven door.
6. The 4 seasons are: tolerable, hot, really hot, and ARE YOU KIDDING ME??
7. You'll eventually need to pack heat as well as have to suffer from it!
OR
You can retire to California where...
1. You make over $250,000 and you still can't afford to buy a house.
2. The fastest part of your commute is going down your driveway.
3. You know how to eat an artichoke.
4. You drive your rented Mercedes to your neighborhood block party.
5. When someone asks you how far something is, you tell them how long it will take to get there rather than how many miles away it is.
6. The 4 seasons are: Fire, Flood, Mud, and Drought.
OR
You can retire to New York City where...
1. You say "the city" and expect everyone to know you mean Manhattan .
2. You can get into a four-hour argument about how to get from Columbus Circle to Battery Park, but can't find Wisconsin on a map.
3. You think Central Park is "nature."
4. You believe that being able to swear at people in their own language makes you multi-lingual.
5. You've worn out a car horn. (Ed. Note if you have a car).
6. You think eye contact is an act of aggression.
OR
You can retire to Minnesota where...
1. You only have four spices: salt, pepper, ketchup, and Tabasco .
2. Halloween costumes fit over parkas.
3. You have more than one recipe for casserole.
4. Sexy lingerie is anything flannel with less than eight buttons.
5. The four seasons are: winter, still winter, almost winter, and construction.
OR
You can retire to the Deep South where...
1. You can rent a movie and buy bait in the same store.
2. "Y'all" is singular and "all y'all" is plural.
3. "He needed killin" is a valid defense.
4. Everyone has 2 first names: Billy Bob, Jimmy Bob, Mary Sue, Betty Jean, Mary Beth, etc.
5. Everything is either "in yonder," "over yonder" or "out yonder." It's important to know the difference, too.
OR
You can retire to Colorado where...
1. You carry your $3,000 mountain bike atop your $500 car.
2. You tell your husband to pick up Granola on his way home and so he stops at the day care center.
3. A pass does not involve a football or dating.
4. The top of your head is bald, but you still have a pony tail.
OR
You can retire to the Midwest where...
1. You've never met any celebrities, but the mayor knows your name.
2. Your idea of a traffic jam is ten cars waiting to pass a tractor.
3. You have had to switch from "heat" to "A/C" on the same day.
4. You end sentences with a preposition: "Where's my coat at?"
5. When asked how your trip was to any exotic place, you say, "It was different!"
OR
FINALLY You can retire to Florida where.
1. You eat dinner at 3:15 in the afternoon.
2.. All purchases include a coupon of some kind -- even houses and cars.
3. Everyone can recommend an excellent dermatologist.
4. Road construction never ends anywhere in the state.
5. Cars in front of you often appear to be driven by headless people.
Tuesday, February 15, 2011
Rosy Horizon
The temperature's gone up 30 degrees this week. Today I drove home and could still see red in the sky at 6:00. We have more than FOUR MONTHS of 6:00's getting brighter and warmer. Celebrate!
A Plummer Without A Profession
Jake Plummer, once a golden boy quarterback, retired at age 32 from football. He was in his prime. He had made $30 million and was offered millions more. Head coaches flew from Florida to his home in Idaho, where he mostly plays handball and runs a handball tournament. People wonder why did he leave the game?
"You gotta understand. I loved playing in the NFL. I put my heart and soul into it. And at that point, especially after [former teammate Pat Tillman was killed while serving in the Army], it was like, there's so much more to do in life."
Some asked if he was crazy. But what word would you use to describe someone who continues to work in a job, when he has a greater calling that's affordable?
"You gotta understand. I loved playing in the NFL. I put my heart and soul into it. And at that point, especially after [former teammate Pat Tillman was killed while serving in the Army], it was like, there's so much more to do in life."
Some asked if he was crazy. But what word would you use to describe someone who continues to work in a job, when he has a greater calling that's affordable?
Sunday, February 13, 2011
Undercover Boss
If you're a rags-to-riches sentimentalist, cozy up to an episode of Undercover Boss.
Keep a few tissues handy at the end, just in case.
Keep a few tissues handy at the end, just in case.
A Marry Affair
Our friend Michelle Knapp married Rick Kaisner this afternoon at the Goodfield Apostolic Christian Church.
Apostolic Christian churches traditionally make no use of instruments other than the human voice. As Dena, her mother and I walked in we were surrounded by the harmonics of a capella hymn singing. I'd imagine that growing up in a church like that is a great way to learn music without taking a class. In no time I was in tune with legions of other amateur basses crooning from the Hymns of Zion (most likely printed in the last 100 years, though I make no guarantees).
Got to give props to our friend Jay Rinkenberger who led the service. A retired electrician, he has the preaching gift. His ability to recall names and events was evidence of either a remarkable memory or passionate preparation, or both. He spun a mixture of relationship truisms and energetic humor that made his 30 minute message seem much shorter. Did I mention that he instantly recognized Dena and me by name when he was socializing in the lobby before the service? If it were me, I'd have been so in the zone rehearsing my talk that I'd have been lucky to recognize my own mother, let alone a person I'd not seen for 10 years. Clearly this is a guy who's discovered his calling. If he's half as good of an electrician I'm putting him on retainer!
Receptions are a light event for AC's. Alcohol and music are not in the recipe. It's comprised mostly of a reception line long enough to require ropes to cordon off five hundred community members in an orderly fashion. An hour of standing later, there's a delectable selection of cake, candy and crackers (okay, so there's no such thing as "delectable crackers," but you get the idea).
Congratulations Michelle and Rick! Best wishes as you start your family in Hoffman Estates, a few stones throws from Mom's place. We'll see you soon.
Apostolic Christian churches traditionally make no use of instruments other than the human voice. As Dena, her mother and I walked in we were surrounded by the harmonics of a capella hymn singing. I'd imagine that growing up in a church like that is a great way to learn music without taking a class. In no time I was in tune with legions of other amateur basses crooning from the Hymns of Zion (most likely printed in the last 100 years, though I make no guarantees).
Got to give props to our friend Jay Rinkenberger who led the service. A retired electrician, he has the preaching gift. His ability to recall names and events was evidence of either a remarkable memory or passionate preparation, or both. He spun a mixture of relationship truisms and energetic humor that made his 30 minute message seem much shorter. Did I mention that he instantly recognized Dena and me by name when he was socializing in the lobby before the service? If it were me, I'd have been so in the zone rehearsing my talk that I'd have been lucky to recognize my own mother, let alone a person I'd not seen for 10 years. Clearly this is a guy who's discovered his calling. If he's half as good of an electrician I'm putting him on retainer!
Receptions are a light event for AC's. Alcohol and music are not in the recipe. It's comprised mostly of a reception line long enough to require ropes to cordon off five hundred community members in an orderly fashion. An hour of standing later, there's a delectable selection of cake, candy and crackers (okay, so there's no such thing as "delectable crackers," but you get the idea).
Congratulations Michelle and Rick! Best wishes as you start your family in Hoffman Estates, a few stones throws from Mom's place. We'll see you soon.
Sum Kind Of Story
I've spent more time recently pondering the next step in helping tutor high school students in math. I wonder if there's a class out there that could use a volunteer to organize and lead a final exam review session. Meanwhile, thanks Dena for this story of true math motivation!
Until a child tells you what they are thinking, we can't even begin to imagine how their mind is working....
Little Zachary was doing very badly in math.
His parents had tried everything...tutors, mentors, flash cards, special learning centers.
In short, everything they could think of to help his math.
Finally, in a last ditch effort, they took Zachary down and enrolled him In the local Catholic school. After the first day, little Zachary came home with a very serious look on his face. He didn't even kiss his mother hello. Instead, he went straight to his room and started studying.
Books and papers were spread out all over the room and little Zachary was hard at work. His mother was amazed. She called him down to dinner.
To her shock, the minute he was done, he marched back to his room without a word, and in no time, he was back hitting the books as hard as before.
This went on for some time, day after day, while the mother tried to understand what made all the difference.
Finally, little Zachary brought home his report Card.. He quietly laid it on the table, went up to his room and hit the books. With great trepidation, His Mom looked at it and to her great surprise, Little Zachary got an 'A' in math. She could no longer hold her curiosity.. She went to his room and said, 'Son, what was it? Was it the nuns?' Little Zachary looked at her and shook his head, no.. 'Well, then,' she replied, Was it the books, the discipline, the structure, the uniforms? WHAT WAS IT?'
Little Zachary looked at her and said, 'Well, on the first day of school when I saw that guy nailed to the plus sign, I knew they weren't fooling around.'
Until a child tells you what they are thinking, we can't even begin to imagine how their mind is working....
Little Zachary was doing very badly in math.
His parents had tried everything...tutors, mentors, flash cards, special learning centers.
In short, everything they could think of to help his math.
Finally, in a last ditch effort, they took Zachary down and enrolled him In the local Catholic school. After the first day, little Zachary came home with a very serious look on his face. He didn't even kiss his mother hello. Instead, he went straight to his room and started studying.
Books and papers were spread out all over the room and little Zachary was hard at work. His mother was amazed. She called him down to dinner.
To her shock, the minute he was done, he marched back to his room without a word, and in no time, he was back hitting the books as hard as before.
This went on for some time, day after day, while the mother tried to understand what made all the difference.
Finally, little Zachary brought home his report Card.. He quietly laid it on the table, went up to his room and hit the books. With great trepidation, His Mom looked at it and to her great surprise, Little Zachary got an 'A' in math. She could no longer hold her curiosity.. She went to his room and said, 'Son, what was it? Was it the nuns?' Little Zachary looked at her and shook his head, no.. 'Well, then,' she replied, Was it the books, the discipline, the structure, the uniforms? WHAT WAS IT?'
Little Zachary looked at her and said, 'Well, on the first day of school when I saw that guy nailed to the plus sign, I knew they weren't fooling around.'
Saturday, February 12, 2011
An Early Walk
When I go up through the mowing field,
The joyful prelude,
Smooth-laid like thatch with the morning dew,
Half clothes the garden path.
And when I come to the garden ground,
The twitter of waking birds
Up from the embrace of gathered fronds
Is livelier than any dreams
A tree beside the meadow stands bare,
But the promise of a leaf springs green,
Contented, I sense, by my thought,
Inches softly toward the dawn.
I leave the past swiftly
By picking the brightening blue
Fading in with the first rays
To carry again to you
By Mary Sun
Spring is less than six weeks away!
The joyful prelude,
Smooth-laid like thatch with the morning dew,
Half clothes the garden path.
And when I come to the garden ground,
The twitter of waking birds
Up from the embrace of gathered fronds
Is livelier than any dreams
A tree beside the meadow stands bare,
But the promise of a leaf springs green,
Contented, I sense, by my thought,
Inches softly toward the dawn.
I leave the past swiftly
By picking the brightening blue
Fading in with the first rays
To carry again to you
By Mary Sun
Spring is less than six weeks away!
That's The Spirit
"That's the true spirit of Christmas; people being helped by people other than me." - Jerry Seinfeld
Payback's A Cinch
Surprise - my insurance carrier managed to extract payment from the other driver's company. Reimbursing my deductible! It seemed like a small enough claim that the companies might have split the difference, even though I was not at fault. Someone saw the light. Now it's time to see the bank.
Eyes On The Skies
"You don't need their approval, so stop looking in their direction." - Anonymous
Fishing for compliments is always in season. So is hunting for a pat on the back when making a mistake. Ah, just let the license expire.
Fishing for compliments is always in season. So is hunting for a pat on the back when making a mistake. Ah, just let the license expire.
Friday, February 11, 2011
Congrats KJHS!
Our local 7th grade Kingsley Junior High School team won the state championship, and I got to see it at Kingsley on Thursday night.
They raced out to a 10-0 lead at the first quarter, and that was no accident. Their discipline was highly impressive. They patiently worked the ball around the perimeter, found open teammates in the paint, and took high-percentage shots.
Their defense was stout. They stole the ball early and often using an effective full court press... in one stretch they scored about ten points without letting the opponent cross half court. Once they settled into their zone defense, they rebounded strongly and gave almost no second shots to the other team.
The lead stretched to 31-10 by the middle of the third quarter. The gym was ROCKING!
Congratulations to a well-coached team that made good for its hometown crowd.
They raced out to a 10-0 lead at the first quarter, and that was no accident. Their discipline was highly impressive. They patiently worked the ball around the perimeter, found open teammates in the paint, and took high-percentage shots.
Their defense was stout. They stole the ball early and often using an effective full court press... in one stretch they scored about ten points without letting the opponent cross half court. Once they settled into their zone defense, they rebounded strongly and gave almost no second shots to the other team.
The lead stretched to 31-10 by the middle of the third quarter. The gym was ROCKING!
Congratulations to a well-coached team that made good for its hometown crowd.
Winning Debut
The high school head coaching debut was a good one.
When we huddled up in the locker room against Decatur Eisenhower, we set out four keys to victory:
- Keep them under 12 baskets in the paint
- Zero turnovers in our own backcourt
- Shots 15 feet or closer
- Enthusiasm in warm ups and off the bench
For the first three quarters we nearly hit those goals. We committed just three first-half turnovers total - back court or front court. We had a ton of assists and layups, in fact set a season high for assists. During the second and third quarters in particular, we stifled them defensively. Built up a 20-point lead, then coasted to victory. So the enthusiasm came easily.
A few things I'd have done differently if I could do it over:
- Commit the player rotation to memory better. I had them drawn up on paper and spent enough time absorbed in that sheet, that I lost some perspective on what was happening on the court. For example when Decatur jumped out to several easy early baskets I could have seen if a player or two were playing porous defense and either taken a time out or made a substitution. The preoccupation also kept my rear end glued to the bench, when I'd rather generally be up since it communicates more energy to the team.
- Handled the less experienced players better. As we built the big lead, Decatur came out in a press just as I brought in several players with less game experience. I could have worked those players in one at a time, earlier in the game. Or, as they struggled with the press, could have brought the starters back in more quickly. Or taken a time out or two to settle our press break.
- Brought out a few more of the positives in the post-game talk. The middle quarters of superb play got too little mention, since my mind was on the late-game struggles against the press (and some of my own shortcomings).
Still, it feels like a serviceable tribute to Dad's memory to lead a team to a W. Plus it's a source of deep gratefulness that I was given this chance at all - they could have turned to any of their highly experienced coaches in the program to take the helm and done at least as well. The perfectionist in me is motivated to try to improve on the deficiencies, so coaching a junior league squad might be more squarely in my future. For now though, I'm reinvigorated for practice and fortunate to be part of this team!
When we huddled up in the locker room against Decatur Eisenhower, we set out four keys to victory:
- Keep them under 12 baskets in the paint
- Zero turnovers in our own backcourt
- Shots 15 feet or closer
- Enthusiasm in warm ups and off the bench
For the first three quarters we nearly hit those goals. We committed just three first-half turnovers total - back court or front court. We had a ton of assists and layups, in fact set a season high for assists. During the second and third quarters in particular, we stifled them defensively. Built up a 20-point lead, then coasted to victory. So the enthusiasm came easily.
A few things I'd have done differently if I could do it over:
- Commit the player rotation to memory better. I had them drawn up on paper and spent enough time absorbed in that sheet, that I lost some perspective on what was happening on the court. For example when Decatur jumped out to several easy early baskets I could have seen if a player or two were playing porous defense and either taken a time out or made a substitution. The preoccupation also kept my rear end glued to the bench, when I'd rather generally be up since it communicates more energy to the team.
- Handled the less experienced players better. As we built the big lead, Decatur came out in a press just as I brought in several players with less game experience. I could have worked those players in one at a time, earlier in the game. Or, as they struggled with the press, could have brought the starters back in more quickly. Or taken a time out or two to settle our press break.
- Brought out a few more of the positives in the post-game talk. The middle quarters of superb play got too little mention, since my mind was on the late-game struggles against the press (and some of my own shortcomings).
Still, it feels like a serviceable tribute to Dad's memory to lead a team to a W. Plus it's a source of deep gratefulness that I was given this chance at all - they could have turned to any of their highly experienced coaches in the program to take the helm and done at least as well. The perfectionist in me is motivated to try to improve on the deficiencies, so coaching a junior league squad might be more squarely in my future. For now though, I'm reinvigorated for practice and fortunate to be part of this team!
Thursday, February 10, 2011
Sunday, February 6, 2011
Clothes Encounter
Doing some pre-spring cleaning of the closet, we pulled out my old suits. I bought four suits in 1994 when I started working full-time. A few years later Corporate went casual, so I've bought a total of one suit since then. I've worn a suit about ten times this century, mostly attributable to weddings and funerals. That might explain the dust layer on the shoulders. I pulled out my favorite (a relative term, since I avoid suits), a blue pin-striped number.
Couldn't even get the button to TOUCH the buttonhole, let alone clasp them together.
Look at the bright side. It took a bigger stomach to hold the food needed to build bigger muscles. Think how happy some Goodwill patron will be thanks to my extra eating. The next time I see a guy walking down Main street in a snappy, slightly faded gray suit, I'll give him a slap on the back, and a tissue to handle our mutual dust-coughing fit.
I may not be as lean as I once was, but my closet is leaner than ever. With one suit on the rack, my fashion decision-making hasn't been this easy since I was being schooled by nuns.
P.S. If you want me at your formal function, requests will be filled on a first-come, first-served basis. Please enclose your color scheme; it must not clash with tan.
Couldn't even get the button to TOUCH the buttonhole, let alone clasp them together.
Look at the bright side. It took a bigger stomach to hold the food needed to build bigger muscles. Think how happy some Goodwill patron will be thanks to my extra eating. The next time I see a guy walking down Main street in a snappy, slightly faded gray suit, I'll give him a slap on the back, and a tissue to handle our mutual dust-coughing fit.
I may not be as lean as I once was, but my closet is leaner than ever. With one suit on the rack, my fashion decision-making hasn't been this easy since I was being schooled by nuns.
P.S. If you want me at your formal function, requests will be filled on a first-come, first-served basis. Please enclose your color scheme; it must not clash with tan.
Aerobic Exercise Can Increase Part Of Brain Key To Memory
Another reason to follow through with that New Year's resolution: Aerobic exercise keeps the aging brain - as well as the aging body - in fighting form. Researchers at the University of Pittsburgh, the University of Illinois, Rice University and Ohio State showed that a program of aerobic exercise, over the course of a year, can increase the size of the hippocampus - a part of the brain key to memory and spatial navigation - in adults ages 55 to 80.
The hippocampus is known to shrink in late adulthood, leading to memory impairment.
The results were made public Monday by the journal Proceedings of the National Academy of Sciences. They back up earlier research that has shown a correlation between fitness level and brain function.
To complete the study, the team recruited 120 older people who didn't exercise regularly. Half were randomly assigned to an aerobic exercise program, walking around a track three days a week for 40 minutes per session. The other half embarked on a stretching-and-weights program. Both groups were carefully coached and monitored. They provided blood samples, performed spatial memory exercises and were given MRIs at the beginning, halfway point and end of the research period.
The group doing aerobic exercise had increases in hippocampus volume: up 2.12 % in the left hippocampus, and 1.97% in the right hippocampus. The stretching group, on the other hand, had decreased hippocampus volume: down 1.40% on the left and 1.43% on the right.
The participants also performed spatial memory exercises. Again, the aerobic exercise group had better function by the end of the year of exercise. Blood tests also showed an increase in the levels of brain-derived neurotrophic factor, a chemical involved with learning and memory, among the walkers. Increases in hippocampal size were associated with increased amounts of brain-derived neurotrophic factor.
"We demonstrate that loss of hippocampal volume in late adulthood is not inevitable and can be reversed with moderate-intensity exercise,'' the team wrote, suggesting that a few laps around the track might be a particularly cost-effective way to treat a widespread health problem - without the side effects of medication.
And, researchers said, it's never too late. "Starting an exercise regimen later in life is not futile for either enhancing cognition or augmenting brain volume,'' the team wrote.
The hippocampus is known to shrink in late adulthood, leading to memory impairment.
The results were made public Monday by the journal Proceedings of the National Academy of Sciences. They back up earlier research that has shown a correlation between fitness level and brain function.
To complete the study, the team recruited 120 older people who didn't exercise regularly. Half were randomly assigned to an aerobic exercise program, walking around a track three days a week for 40 minutes per session. The other half embarked on a stretching-and-weights program. Both groups were carefully coached and monitored. They provided blood samples, performed spatial memory exercises and were given MRIs at the beginning, halfway point and end of the research period.
The group doing aerobic exercise had increases in hippocampus volume: up 2.12 % in the left hippocampus, and 1.97% in the right hippocampus. The stretching group, on the other hand, had decreased hippocampus volume: down 1.40% on the left and 1.43% on the right.
The participants also performed spatial memory exercises. Again, the aerobic exercise group had better function by the end of the year of exercise. Blood tests also showed an increase in the levels of brain-derived neurotrophic factor, a chemical involved with learning and memory, among the walkers. Increases in hippocampal size were associated with increased amounts of brain-derived neurotrophic factor.
"We demonstrate that loss of hippocampal volume in late adulthood is not inevitable and can be reversed with moderate-intensity exercise,'' the team wrote, suggesting that a few laps around the track might be a particularly cost-effective way to treat a widespread health problem - without the side effects of medication.
And, researchers said, it's never too late. "Starting an exercise regimen later in life is not futile for either enhancing cognition or augmenting brain volume,'' the team wrote.
Top 10 Super Bowl Quarterbacks
From Yahoo! Sports:
This is the first of many Super Bowl lists we'll put up at Shutdown Corner, and we might as well start with the quarterbacks. Not every Super Bowl has been won with a great quarterback at the helm, but since 23 of 44 possible MVPs have been quarterbacks, it's a good place to begin. Before the arguments set off, this list is just about which quarterbacks have been the greatest Super Bowl performers, win or lose. The "Greatest of All Time" argument is for another day; this is our take on the top 10 for the NFL's biggest game. Neither quarterback playing in Super Bowl XLV -- Ben Roethlisberger(notes) and Aaron Rodgers(notes) -- is on this list, but each one has a very realistic shot at an all-time legacy under the right circumstances.
1. Joe Montana, San Francisco 49ers
Money, money, money. The clutchiest quarterback of all time forged his reputation in four Super Bowls through the 1980s. Montana was impressive enough when he was beating the daylights out of the Miami Dolphins and Denver Broncos, but the two Super Bowls the 49ers won against the Cincinnati Bengals (by a total of nine points, and especially in Super Bowl XXXIII, when his 92-yard, last-minute drive was the difference) forever defined him as the perpetually unflappable, viciously accurate quarterback with the even pulse and the killer instinct. He holds Super Bowl records for highest passer rating (127.8), most consecutive completions (13, against the Broncos in XXIV), and best touchdown-to-interception ratio (11-0).
2. Kurt Warner, St. Louis Rams/Arizona Cardinals
A controversial pick over Brady to be sure, but Warner proves the fallacy of the "quarterback win" in Super Bowl competition -- when it comes to pure performance, he has done as well as any player we've ever seen. His two Super Bowl "losses" are by a total of seven points and both at the very last second, and his Super Bowl win came at the expense of the Tennessee Titans, who came up 1-yard short in the most famous goal-line play ever. His three games are the three highest passing-yardage games in Super Bowl history (414, 377, and 365 yards). Two of those games were with the Greatest Show on Turf, and the third was with an Arizona Cardinals team that completely fell apart upon his retirement.
3. Tom Brady, New England Patriots
The only way you're ever going to be "the next Montana" is to bag a few Super Bowls, and Brady has obviously fit the bill. He's also been the engine of the only team to win 14 or more games in a decade, which may be even more impressive. We saw the first glimmer of greatness as Brady was driving downfield in Super Bowl XXXVI, as he got Adam Vinatieri in field-goal range against Warner's Rams. His team's wins and losses have all been close in the great game, but he's solidified his name as the best quarterback of the salary-cap era by putting up amazing performances in all four of his appearances, including New England's loss to the New York Giants in Super Bowl XLII, when he set the Super Bowl record for most passes in a game without an interception.
4. Terry Bradshaw, Pittsburgh Steelers
Yes, he had Franco Harris, a ridiculous cadre of receivers, and the greatest defense in NFL history in his four Super Bowls, but Bradshaw was the rightful MVP of the Steelers' third and fourth Super Bowl wins, and someone had to throw all those NFL Films chestnut catches by Lynn Swann and John Stallworth. Bradshaw did his magic in a different era, when completion percentage was less of an issue and the downfield bomb was a primary weapon -- as such, it's not a surprise that he holds the record for the highest-average career pass gain of any Super Bowl quarterback (an incredible 11.10 yards per completion). He's the only quarterback in Super Bowl history to average more than a first down per pass attempt, which helps ensure his place near the top of this list.
5. Bart Starr, Green Bay Packers
You thought that the Lombardi Packers were all about the ground game and defense? Wrong, Cheesehead-breath! By the time the first two Super Bowls came around, the Green Bay offense was as much about Starr's ability to throw the deep ball. In an era when a 200-yard passing game was considered a good day, Starr finished his Super Bowl résumé with 452 passing yards in two games, a long pass of 62 yards, three touchdowns, and the first two MVP awards. The ultimate "game manager" closed out the Lombardi era as he began it -- as the personification of the Lombardi philosophy.
6. Jim Plunkett, Oakland/L.A. Raiders
Plunkett is an interesting case. After a horrid start to his career in New England and San Francisco, he's nobody's Hall of Famer, but by the time he got to Oakland as an afterthought in 1979, he was surprisingly ready to lead the Raiders' last two successful Super Bowl charges. Like Brady, Plunkett only got the opportunity because of an injury to the starter (Dan Pastorini's broken leg), but he made the most of it, outdueling Ron Jaworski in Super Bowl XV and Joe Theismann in Super Bowl XVIII. Plunkett didn't have incredible stats in either game, but it's as much about what he didn't do -- throw any interceptions -- and he did have an 80-yard pass play in XV. One of the NFL's better late-career comebacks.
7. Roger Staubach, Dallas Cowboys
Roger the Dodger may have "lost" two of the greatest Super Bowls of all time -- both to the Steelers -- but it wasn't for lack of trying on his part. Staubach threw three picks in Super Bowl X, but played among his best games in XIII, when his Cowboys lost 35-31. Staubach really showed off when the ‘Boys beat the snot out of the Dolphins and Broncos, going 29 of 43 for 302 yards, three touchdowns, and no interceptions.
8. Steve Young, San Francisco 49ers
As with Drew Brees, sometimes it takes just one game to get on this list. Because of Dallas' dominance in the early 1990s, and the Packers' return to form in the later part of the decade, Young had just one shot at the ring, and he went after it with the finest performance any quarterback has ever had in a Super Bowl -- 24 of 36 for 325 yards and six touchdowns. In one game, Young got the Montana monkey off his back and made himself a name as one of the NFL's all-time greats.
9. John Elway, Denver Broncos
Elway was on the losing side of the first three Super Bowls he played in, but after nearly a decade of waiting to get back, he helped win the final two championships he had a chance to. After willing three sub-par teams to Super Bowls they probably shouldn't have been in, Elway had more balanced teams in the 1997 and 1998 seasons, and that was the key to it all. Bonus points for taking home the MVP award in his last game, and beating Dan Reeves, the former Broncos coach who once wanted to trade him to the Washington Redskins.
10. Drew Brees, New Orleans Saints
WHAT? No Ben Roethlisberger on this list? Not quite yet. If Big Ben defines a Steelers win in Super Bowl XLV as he did in XLIII, he'll hit the middle of the all-timers, but the stinkbomb he put up in Super Bowl XL is still a blotch on the record. I'd rather add Brees to this list -- in his one Super Bowl opportunity, he brought the Saints back from a 10-0 deficit (tied for the greatest opening deficit overcome with the Doug Williams Redskins) with his ruthless efficiency. We remember the Tracy Porter interception and Sean Payton's decision to open the second half of Super Bowl XLIV with an onside kick, but Brees' 33-of-40 performance, in which he threw for 290 yards, two touchdowns and no interceptions, was the difference against Peyton Manning and the Colts.
This is the first of many Super Bowl lists we'll put up at Shutdown Corner, and we might as well start with the quarterbacks. Not every Super Bowl has been won with a great quarterback at the helm, but since 23 of 44 possible MVPs have been quarterbacks, it's a good place to begin. Before the arguments set off, this list is just about which quarterbacks have been the greatest Super Bowl performers, win or lose. The "Greatest of All Time" argument is for another day; this is our take on the top 10 for the NFL's biggest game. Neither quarterback playing in Super Bowl XLV -- Ben Roethlisberger(notes) and Aaron Rodgers(notes) -- is on this list, but each one has a very realistic shot at an all-time legacy under the right circumstances.
1. Joe Montana, San Francisco 49ers
Money, money, money. The clutchiest quarterback of all time forged his reputation in four Super Bowls through the 1980s. Montana was impressive enough when he was beating the daylights out of the Miami Dolphins and Denver Broncos, but the two Super Bowls the 49ers won against the Cincinnati Bengals (by a total of nine points, and especially in Super Bowl XXXIII, when his 92-yard, last-minute drive was the difference) forever defined him as the perpetually unflappable, viciously accurate quarterback with the even pulse and the killer instinct. He holds Super Bowl records for highest passer rating (127.8), most consecutive completions (13, against the Broncos in XXIV), and best touchdown-to-interception ratio (11-0).
2. Kurt Warner, St. Louis Rams/Arizona Cardinals
A controversial pick over Brady to be sure, but Warner proves the fallacy of the "quarterback win" in Super Bowl competition -- when it comes to pure performance, he has done as well as any player we've ever seen. His two Super Bowl "losses" are by a total of seven points and both at the very last second, and his Super Bowl win came at the expense of the Tennessee Titans, who came up 1-yard short in the most famous goal-line play ever. His three games are the three highest passing-yardage games in Super Bowl history (414, 377, and 365 yards). Two of those games were with the Greatest Show on Turf, and the third was with an Arizona Cardinals team that completely fell apart upon his retirement.
3. Tom Brady, New England Patriots
The only way you're ever going to be "the next Montana" is to bag a few Super Bowls, and Brady has obviously fit the bill. He's also been the engine of the only team to win 14 or more games in a decade, which may be even more impressive. We saw the first glimmer of greatness as Brady was driving downfield in Super Bowl XXXVI, as he got Adam Vinatieri in field-goal range against Warner's Rams. His team's wins and losses have all been close in the great game, but he's solidified his name as the best quarterback of the salary-cap era by putting up amazing performances in all four of his appearances, including New England's loss to the New York Giants in Super Bowl XLII, when he set the Super Bowl record for most passes in a game without an interception.
4. Terry Bradshaw, Pittsburgh Steelers
Yes, he had Franco Harris, a ridiculous cadre of receivers, and the greatest defense in NFL history in his four Super Bowls, but Bradshaw was the rightful MVP of the Steelers' third and fourth Super Bowl wins, and someone had to throw all those NFL Films chestnut catches by Lynn Swann and John Stallworth. Bradshaw did his magic in a different era, when completion percentage was less of an issue and the downfield bomb was a primary weapon -- as such, it's not a surprise that he holds the record for the highest-average career pass gain of any Super Bowl quarterback (an incredible 11.10 yards per completion). He's the only quarterback in Super Bowl history to average more than a first down per pass attempt, which helps ensure his place near the top of this list.
5. Bart Starr, Green Bay Packers
You thought that the Lombardi Packers were all about the ground game and defense? Wrong, Cheesehead-breath! By the time the first two Super Bowls came around, the Green Bay offense was as much about Starr's ability to throw the deep ball. In an era when a 200-yard passing game was considered a good day, Starr finished his Super Bowl résumé with 452 passing yards in two games, a long pass of 62 yards, three touchdowns, and the first two MVP awards. The ultimate "game manager" closed out the Lombardi era as he began it -- as the personification of the Lombardi philosophy.
6. Jim Plunkett, Oakland/L.A. Raiders
Plunkett is an interesting case. After a horrid start to his career in New England and San Francisco, he's nobody's Hall of Famer, but by the time he got to Oakland as an afterthought in 1979, he was surprisingly ready to lead the Raiders' last two successful Super Bowl charges. Like Brady, Plunkett only got the opportunity because of an injury to the starter (Dan Pastorini's broken leg), but he made the most of it, outdueling Ron Jaworski in Super Bowl XV and Joe Theismann in Super Bowl XVIII. Plunkett didn't have incredible stats in either game, but it's as much about what he didn't do -- throw any interceptions -- and he did have an 80-yard pass play in XV. One of the NFL's better late-career comebacks.
7. Roger Staubach, Dallas Cowboys
Roger the Dodger may have "lost" two of the greatest Super Bowls of all time -- both to the Steelers -- but it wasn't for lack of trying on his part. Staubach threw three picks in Super Bowl X, but played among his best games in XIII, when his Cowboys lost 35-31. Staubach really showed off when the ‘Boys beat the snot out of the Dolphins and Broncos, going 29 of 43 for 302 yards, three touchdowns, and no interceptions.
8. Steve Young, San Francisco 49ers
As with Drew Brees, sometimes it takes just one game to get on this list. Because of Dallas' dominance in the early 1990s, and the Packers' return to form in the later part of the decade, Young had just one shot at the ring, and he went after it with the finest performance any quarterback has ever had in a Super Bowl -- 24 of 36 for 325 yards and six touchdowns. In one game, Young got the Montana monkey off his back and made himself a name as one of the NFL's all-time greats.
9. John Elway, Denver Broncos
Elway was on the losing side of the first three Super Bowls he played in, but after nearly a decade of waiting to get back, he helped win the final two championships he had a chance to. After willing three sub-par teams to Super Bowls they probably shouldn't have been in, Elway had more balanced teams in the 1997 and 1998 seasons, and that was the key to it all. Bonus points for taking home the MVP award in his last game, and beating Dan Reeves, the former Broncos coach who once wanted to trade him to the Washington Redskins.
10. Drew Brees, New Orleans Saints
WHAT? No Ben Roethlisberger on this list? Not quite yet. If Big Ben defines a Steelers win in Super Bowl XLV as he did in XLIII, he'll hit the middle of the all-timers, but the stinkbomb he put up in Super Bowl XL is still a blotch on the record. I'd rather add Brees to this list -- in his one Super Bowl opportunity, he brought the Saints back from a 10-0 deficit (tied for the greatest opening deficit overcome with the Doug Williams Redskins) with his ruthless efficiency. We remember the Tracy Porter interception and Sean Payton's decision to open the second half of Super Bowl XLIV with an onside kick, but Brees' 33-of-40 performance, in which he threw for 290 yards, two touchdowns and no interceptions, was the difference against Peyton Manning and the Colts.
Friday, February 4, 2011
70 Foot Alley Oop
We're going to draw up this play for our team. Nice to get those high-percentage shots.
Thursday, February 3, 2011
Big Coach In The Little Gym
Thanks to Ryan for passing this one along. Few people would choose basketball coaching as a life's work, but it's a measure of sacrifice for others in its own way and moving to see the positive legacy:
Scott Lang was 41 years old when he died last month. He was not married. He had no children. He spent almost all of his adult life as the basketball coach at La Roche College, a tiny Division III school in the north hills just above Pittsburgh. He had an apartment and eventually a house but he might as well have lived in his office at the Kerr Fitness and Sports Center, the one he kept tidy with each picture perfectly lined on the wall and every file in order on his desk.
Because it was in this office and the gym just outside where he was happiest; where he could be found until well after midnight watching tapes of opposing teams, washing uniforms and endlessly searching for the perfect drills to use in the following day’s practice.
Some men are lucky like this. They discover what they love and they never leave. La Roche is not the kind of place a young basketball coach aspires to stay. Lang had offers to become a Division I assistant, to move himself toward the bright lights and the big games on television with student bands booming and announcers screaming. There were chances to be known, to make real money to maybe someday be a star.
And on a few of those occasions he allowed himself to live the dream, feeling the lure. Yet he always said no. He had the only job he would ever want.
“I’d rather be a big fish in a small pond,” he told his brother Mike. “I can do more here. I can make a bigger impact on people’s lives.”
Then when Scott Lang died on Dec. 10 he did it doing the thing he loved most: coaching basketball. He stood courtside at the Kerr Fitness and Sports Center that day, instructing the Redhawks forwards and centers when suddenly he gasped for breath. He asked for water, stumbled for a few steps, then fell to the floor. An ambulance came fast. Paramedics whisked him to the UPMC Passavant hospital, which is so close to La Roche you can see its buildings from outside the gym. But it was too late.
He was already gone.
Later that night after the La Roche players heard their coach died, they did an unusual thing. They returned to the gym. Some sat quietly on the bleachers. Others walked in aimless circles around the court on which he died. They were stunned. Most said nothing. But then into that silence came the dribbling of basketballs, the squeak of shoes and the empty clunk of shots hitting rims. And one-by-one, the La Roche players came onto the floor, picked up balls and began to shoot baskets through the senseless night.
Midnight arrived, then one, then two … and still the sounds of basketball filled the gym wafting over the foldout bleachers, across the elevated track and through the corridors to the little office that weeks later would still bear Scott Lang’s name.
“It’s exactly what Coach would have done,” senior Laronn Mann says. “For us basketball is a sport but it’s also an outlet; it’s how we get over things.”
And there is this too:
In the six weeks since Lang died La Roche can’t lose, winning all nine of its games, two in overtime. The most recent victory came last Saturday when it beat Hilbert on the afternoon the school held a ceremony to name the court for him. The Redhawks are 16-1 and in first place in the Allegheny Mountain Collegiate Conference. This week they received votes in the Division III top 25 poll for the first time ever. It is easily the best season in the program’s history.
Suddenly there is talk about the NCAA’s Division III tournament, about going all the places that Lang spent all those nights and all those hours dreaming of someday being able to take La Roche. Anything seems possible. And it is all very much still him.
The players say they are sure Lang is watching. He wouldn’t miss a year like this. The four men who have taken over the coaching all have other obligations; they have families and full-time jobs. They can’t dedicate half a day let alone an entire life to La Roche. They say the players are winning themselves, that the lessons from Lang were so deep that the team has simply absorbed them.
“The foundation he built the team on is here,” says Hermie Carmichael, one of the assistants, sitting at a small conference table outside of Lang’s office. “All we are doing is laying some blocks and putting the framework up. We’re just adding to it.”
Another assistant, Andy Bott, nods.
“It’s all the players,” he says.
Seeming to understand this, the players push on without emotion. “His legacy,” senior guard Nate Wojciechowski says. There are few tears. There are never any speeches about what Coach Lang would have wanted them to do. It is an oddly stoic pursuit they have and yet a beautiful one.
“We’re not doing it for him, we’re doing it with him,” one player shouted before the first game after Lang’s death.
It was the last thing the assistant coaches heard the players say about Lang.
“We’ve had so many people, including his family, come up and tell us that’s exactly the way he wanted it,” says Carmichael, who once played at La Roche for Lang. “He wouldn’t want anyone talking about his death. He wouldn’t want us sitting around moping. That’s what he instilled in all of us.”
Scott Lang would have hated the memorial service they held for him four days after his death. He would have hated the fact 1,000 people filled the Kerr Fitness and Sports Center to talk about him. He would have hated the bench set up along the side of the court on which each of his players sat in a chair, the last one -- the coach’s seat -- empty with a spotlight shining down. He would have hated the giant picture of him resting on an easel. He would have hated that this was about him. He would have hated the attention.
And most of all he would have hated that they put chairs on the middle of his court.
The court was sacred. He cherished it so much that sometimes visitors to practice still pull off their shoes as if walking into an ancient temple as not to sully the floor with their outside dirt. Once Dick Cheney came to speak at La Roche and since the gym was the only logical place to hold an event that large, a tarp was laid down, chairs were lined up. And Lang cringed at the thought of what would happen to his beautiful floor.
“He kept saying ‘do they really have to put those chairs on the court?'” Mike Lang says.
But this was Scott, forever a coach, forever the caretaker of La Roche basketball. Nothing else mattered. LaRoche and basketball. That was it. His whole life was lived in a tiny radius surrounding the school. This is where his mother and stepfather stayed. It’s where his brother Mike manages a TGI Friday’s in the shadow of the La Roche campus. He played his high school basketball in nearby Mars Township, went to nearby Butler Community College, then played point guard at Clarion College about 100 miles away. Upon graduation, he was hired as an assistant at La Roche by then head coach Matthew Driscoll. When Driscoll left for a job at Wyoming, Lang became the head coach. Lang was 27 and one of the youngest coaches in college basketball.
Those who know him say Lang always seemed so much older than his age. He had a plan, an idea of exactly what he wanted. He wasn’t impulsive the way many young men can be. There was an order to everything. Players were not allowed on the practice court unless their shoes were already tied, their jerseys tucked in their pants and drawstrings pushed into their shorts. When the team stopped at McDonald’s on the road, everybody left the bus in single file with headphones off. After they ate the players had to push in their chairs, go to the restaurant’s manager and thank him for taking care of the group. Only then could they leave.
He spent hours searching for the ideal flow in which each practice drill would move seamlessly into the next as if practice drills could do such a thing. Then after creating that perfect routine he tested it on the court in the minutes before practice, lining up coaches and moving chairs to see if it worked as precisely as he imagined in his mind.
It’s not like Lang went without a social life. He had one indeed. But basketball kept getting in the way. He loved the Pittsburgh Pirates and in the summer -- when things were lighter and easier -- he’d watch their games, just as he’d drag DVDs of old Clint Eastwood movies to his office. He had girlfriends and some of those relationships grew serious. Several times Mike got excited thinking Scott finally found the perfect woman and that soon there would be nieces and nephews. But then came Oct. 15, the first day of basketball practice and Scott was gone again, back into the office, back to the game films. The women drifted away.
Scott’s relationships never ended badly. His old girlfriends still liked him; it was impossible not to. “I really don’t think Scott had an enemy in the world,” says Kay McCourt, the La Roche athletic department secretary.
But ultimately he picked La Roche basketball over love. As if it would be any other way.
He picked La Roche basketball over everything.
He had chances to leave, to move up. Someone remembers Cleveland State needing an assistant coach and asking Mike if he wanted to come. Mike recalls a Division II school in Ohio begging Scott to be its head coach. The athletic director called as Scott was driving back to Pittsburgh to increase the offer. Still by the time Scott pulled into the La Roche parking lot he knew he was staying. He called the Ohio school and said no. The closest Scott came to leaving was less than two years ago when Driscoll took the job as head coach at Division I North Florida. He and Driscoll always dreamed of working together again, Mike says. And if Scott was ever going to leave La Roche he would do it for Driscoll.
Yet again he stayed.
That closed a path in Lang’s mind, his brother says. If he wasn’t going to work for Driscoll there was no way he would ever leave La Roche. Not long after, Scott bought a yellow, brick house less than a mile from campus. And like everything else in his life, he was meticulous about its care, methodically mowing the ample lawn in straight criss-crosses as if it was an outfield at a major league baseball stadium; stopping at the end of each section to make sure it was aligned just right.
It would have been his new obsession, at least until fall when basketball would start and nothing else would matter.
The cruel irony of Lang’s death is that it came the season he had his best team. He spent years sitting in his office inventing ways to pull everything he could from his players -- to make magic from teams that were good but not great. He drove his black 1998 Honda CRV, the one he couldn’t bear to part with, all over Pennsylvania and Maryland and Ohio and West Virginia, scouring high schools and camps looking for players he might lure to La Roche. Either he never found enough or he couldn’t make them as brilliant has he hoped.
His teams usually won more than they lost, but they never finished first in the AMCC. Usually they were somewhere in the middle. The one time the Redhawks won a conference tournament they went 14-14 in the regular season. That was in 2004.
But this group was different. And Lang knew it. As summer turned to autumn he dropped hints to his assistant coaches. He told his players they had a chance to be great. When he set goals with the captains, he didn’t just stop at a conference championship, he wanted them to think about a national title.
“It was really coming together,” Bott says of the team. I think he saw a situation where we are now. It was coming along and he was able to bring it together.”
So much so that in those last few weeks he did something he was loathe to do and imagined victories for games yet to be played. Lang hated looking ahead. This was one of his firmest rules: take every game one at a time. Each team on the schedule, no matter how weak, was nonetheless a challenge and could not be overlooked. He chided players who dared to look ahead.
Then in the final months of his life this is exactly what he did.
Alone a few times with his assistants he pictured a row of victories. He could see 16-1. He could see first place. He could see a conference title even when he knew he wasn’t supposed to look.
Standing at the edge of the court after a recent practice, Mann looks sadly at the floor, then shakes his head.
“(I’m) glad we are winning so many games,” he says “But at the end, on senior night, he’s not going to be there. If we do win a championship it’s going to be the greatest feeling and the worst feeling at the same time. For me to hold that trophy and not have him there it’s going to hurt a lot.”
Looking back, there was probably something wrong with Lang’s heart. Two years ago he had a series of spells in which his heart suddenly pounded excessively fast. A couple of times it caused him to pass out. His brother says the doctors thought he had ventricular tachycardia, which can be a potentially serious acceleration of his heart rate. They installed a monitor in hopes of recreating the condition but it never happened again.
On the night before he died, Scott Lang was busy, as usual. Dave Niland, the coach of rival Penn State-Behrend, emailed with Lang several times over small details about their game in two days. A mutual friend of theirs later told Niland he emailed Lang at midnight only to find the coach still doing laundry.
Earlier in the evening Scott drove to see his brother at Friday’s. Mike was about to leave, he had been there 13 hours and he was tired. But something told him to stay, to talk to his brother. He pulled off his coat. They sat at the bar.
That afternoon Scott had been angry at his players. They weren’t patient, they weren’t listening. It was as if they didn’t understand the greatness he saw sprawled before them. He kicked them out of practice and told them to come back after dinner in hopes a later session would perhaps be better.
“I wonder if I’m doing the right thing,” Scott said to his brother.
Then they talked about dreams, about all the others they knew who left this area in search of the bright lights that neither of them wanted to pursue. Just before Scott left he smiled and said: “Remember Mike, they might be wealthy but we are rich.”
Then he was gone.
So many times Mike Lang has run that next day through his mind: the call from Hermie Carmichael saying that Scott collapsed; the race to the hospital and those horrible 40 minutes as doctors did everything to revive Scott’s heart. He can still see the doctor who didn’t even know Scott, turning away with tears rolling down his face.
And he thinks too about what they later told him at the school, about what happened when Scott fell to the floor.
He was lying at center court on the La Roche College Redhawks logo.
“I’m sure he died there,” Mike Lang says.
That was fitting. For so long it was where he lived.
Scott Lang was 41 years old when he died last month. He was not married. He had no children. He spent almost all of his adult life as the basketball coach at La Roche College, a tiny Division III school in the north hills just above Pittsburgh. He had an apartment and eventually a house but he might as well have lived in his office at the Kerr Fitness and Sports Center, the one he kept tidy with each picture perfectly lined on the wall and every file in order on his desk.
Because it was in this office and the gym just outside where he was happiest; where he could be found until well after midnight watching tapes of opposing teams, washing uniforms and endlessly searching for the perfect drills to use in the following day’s practice.
Some men are lucky like this. They discover what they love and they never leave. La Roche is not the kind of place a young basketball coach aspires to stay. Lang had offers to become a Division I assistant, to move himself toward the bright lights and the big games on television with student bands booming and announcers screaming. There were chances to be known, to make real money to maybe someday be a star.
And on a few of those occasions he allowed himself to live the dream, feeling the lure. Yet he always said no. He had the only job he would ever want.
“I’d rather be a big fish in a small pond,” he told his brother Mike. “I can do more here. I can make a bigger impact on people’s lives.”
Then when Scott Lang died on Dec. 10 he did it doing the thing he loved most: coaching basketball. He stood courtside at the Kerr Fitness and Sports Center that day, instructing the Redhawks forwards and centers when suddenly he gasped for breath. He asked for water, stumbled for a few steps, then fell to the floor. An ambulance came fast. Paramedics whisked him to the UPMC Passavant hospital, which is so close to La Roche you can see its buildings from outside the gym. But it was too late.
He was already gone.
Later that night after the La Roche players heard their coach died, they did an unusual thing. They returned to the gym. Some sat quietly on the bleachers. Others walked in aimless circles around the court on which he died. They were stunned. Most said nothing. But then into that silence came the dribbling of basketballs, the squeak of shoes and the empty clunk of shots hitting rims. And one-by-one, the La Roche players came onto the floor, picked up balls and began to shoot baskets through the senseless night.
Midnight arrived, then one, then two … and still the sounds of basketball filled the gym wafting over the foldout bleachers, across the elevated track and through the corridors to the little office that weeks later would still bear Scott Lang’s name.
“It’s exactly what Coach would have done,” senior Laronn Mann says. “For us basketball is a sport but it’s also an outlet; it’s how we get over things.”
And there is this too:
In the six weeks since Lang died La Roche can’t lose, winning all nine of its games, two in overtime. The most recent victory came last Saturday when it beat Hilbert on the afternoon the school held a ceremony to name the court for him. The Redhawks are 16-1 and in first place in the Allegheny Mountain Collegiate Conference. This week they received votes in the Division III top 25 poll for the first time ever. It is easily the best season in the program’s history.
Suddenly there is talk about the NCAA’s Division III tournament, about going all the places that Lang spent all those nights and all those hours dreaming of someday being able to take La Roche. Anything seems possible. And it is all very much still him.
The players say they are sure Lang is watching. He wouldn’t miss a year like this. The four men who have taken over the coaching all have other obligations; they have families and full-time jobs. They can’t dedicate half a day let alone an entire life to La Roche. They say the players are winning themselves, that the lessons from Lang were so deep that the team has simply absorbed them.
“The foundation he built the team on is here,” says Hermie Carmichael, one of the assistants, sitting at a small conference table outside of Lang’s office. “All we are doing is laying some blocks and putting the framework up. We’re just adding to it.”
Another assistant, Andy Bott, nods.
“It’s all the players,” he says.
Seeming to understand this, the players push on without emotion. “His legacy,” senior guard Nate Wojciechowski says. There are few tears. There are never any speeches about what Coach Lang would have wanted them to do. It is an oddly stoic pursuit they have and yet a beautiful one.
“We’re not doing it for him, we’re doing it with him,” one player shouted before the first game after Lang’s death.
It was the last thing the assistant coaches heard the players say about Lang.
“We’ve had so many people, including his family, come up and tell us that’s exactly the way he wanted it,” says Carmichael, who once played at La Roche for Lang. “He wouldn’t want anyone talking about his death. He wouldn’t want us sitting around moping. That’s what he instilled in all of us.”
Scott Lang would have hated the memorial service they held for him four days after his death. He would have hated the fact 1,000 people filled the Kerr Fitness and Sports Center to talk about him. He would have hated the bench set up along the side of the court on which each of his players sat in a chair, the last one -- the coach’s seat -- empty with a spotlight shining down. He would have hated the giant picture of him resting on an easel. He would have hated that this was about him. He would have hated the attention.
And most of all he would have hated that they put chairs on the middle of his court.
The court was sacred. He cherished it so much that sometimes visitors to practice still pull off their shoes as if walking into an ancient temple as not to sully the floor with their outside dirt. Once Dick Cheney came to speak at La Roche and since the gym was the only logical place to hold an event that large, a tarp was laid down, chairs were lined up. And Lang cringed at the thought of what would happen to his beautiful floor.
“He kept saying ‘do they really have to put those chairs on the court?'” Mike Lang says.
But this was Scott, forever a coach, forever the caretaker of La Roche basketball. Nothing else mattered. LaRoche and basketball. That was it. His whole life was lived in a tiny radius surrounding the school. This is where his mother and stepfather stayed. It’s where his brother Mike manages a TGI Friday’s in the shadow of the La Roche campus. He played his high school basketball in nearby Mars Township, went to nearby Butler Community College, then played point guard at Clarion College about 100 miles away. Upon graduation, he was hired as an assistant at La Roche by then head coach Matthew Driscoll. When Driscoll left for a job at Wyoming, Lang became the head coach. Lang was 27 and one of the youngest coaches in college basketball.
Those who know him say Lang always seemed so much older than his age. He had a plan, an idea of exactly what he wanted. He wasn’t impulsive the way many young men can be. There was an order to everything. Players were not allowed on the practice court unless their shoes were already tied, their jerseys tucked in their pants and drawstrings pushed into their shorts. When the team stopped at McDonald’s on the road, everybody left the bus in single file with headphones off. After they ate the players had to push in their chairs, go to the restaurant’s manager and thank him for taking care of the group. Only then could they leave.
He spent hours searching for the ideal flow in which each practice drill would move seamlessly into the next as if practice drills could do such a thing. Then after creating that perfect routine he tested it on the court in the minutes before practice, lining up coaches and moving chairs to see if it worked as precisely as he imagined in his mind.
It’s not like Lang went without a social life. He had one indeed. But basketball kept getting in the way. He loved the Pittsburgh Pirates and in the summer -- when things were lighter and easier -- he’d watch their games, just as he’d drag DVDs of old Clint Eastwood movies to his office. He had girlfriends and some of those relationships grew serious. Several times Mike got excited thinking Scott finally found the perfect woman and that soon there would be nieces and nephews. But then came Oct. 15, the first day of basketball practice and Scott was gone again, back into the office, back to the game films. The women drifted away.
Scott’s relationships never ended badly. His old girlfriends still liked him; it was impossible not to. “I really don’t think Scott had an enemy in the world,” says Kay McCourt, the La Roche athletic department secretary.
But ultimately he picked La Roche basketball over love. As if it would be any other way.
He picked La Roche basketball over everything.
He had chances to leave, to move up. Someone remembers Cleveland State needing an assistant coach and asking Mike if he wanted to come. Mike recalls a Division II school in Ohio begging Scott to be its head coach. The athletic director called as Scott was driving back to Pittsburgh to increase the offer. Still by the time Scott pulled into the La Roche parking lot he knew he was staying. He called the Ohio school and said no. The closest Scott came to leaving was less than two years ago when Driscoll took the job as head coach at Division I North Florida. He and Driscoll always dreamed of working together again, Mike says. And if Scott was ever going to leave La Roche he would do it for Driscoll.
Yet again he stayed.
That closed a path in Lang’s mind, his brother says. If he wasn’t going to work for Driscoll there was no way he would ever leave La Roche. Not long after, Scott bought a yellow, brick house less than a mile from campus. And like everything else in his life, he was meticulous about its care, methodically mowing the ample lawn in straight criss-crosses as if it was an outfield at a major league baseball stadium; stopping at the end of each section to make sure it was aligned just right.
It would have been his new obsession, at least until fall when basketball would start and nothing else would matter.
The cruel irony of Lang’s death is that it came the season he had his best team. He spent years sitting in his office inventing ways to pull everything he could from his players -- to make magic from teams that were good but not great. He drove his black 1998 Honda CRV, the one he couldn’t bear to part with, all over Pennsylvania and Maryland and Ohio and West Virginia, scouring high schools and camps looking for players he might lure to La Roche. Either he never found enough or he couldn’t make them as brilliant has he hoped.
His teams usually won more than they lost, but they never finished first in the AMCC. Usually they were somewhere in the middle. The one time the Redhawks won a conference tournament they went 14-14 in the regular season. That was in 2004.
But this group was different. And Lang knew it. As summer turned to autumn he dropped hints to his assistant coaches. He told his players they had a chance to be great. When he set goals with the captains, he didn’t just stop at a conference championship, he wanted them to think about a national title.
“It was really coming together,” Bott says of the team. I think he saw a situation where we are now. It was coming along and he was able to bring it together.”
So much so that in those last few weeks he did something he was loathe to do and imagined victories for games yet to be played. Lang hated looking ahead. This was one of his firmest rules: take every game one at a time. Each team on the schedule, no matter how weak, was nonetheless a challenge and could not be overlooked. He chided players who dared to look ahead.
Then in the final months of his life this is exactly what he did.
Alone a few times with his assistants he pictured a row of victories. He could see 16-1. He could see first place. He could see a conference title even when he knew he wasn’t supposed to look.
Standing at the edge of the court after a recent practice, Mann looks sadly at the floor, then shakes his head.
“(I’m) glad we are winning so many games,” he says “But at the end, on senior night, he’s not going to be there. If we do win a championship it’s going to be the greatest feeling and the worst feeling at the same time. For me to hold that trophy and not have him there it’s going to hurt a lot.”
Looking back, there was probably something wrong with Lang’s heart. Two years ago he had a series of spells in which his heart suddenly pounded excessively fast. A couple of times it caused him to pass out. His brother says the doctors thought he had ventricular tachycardia, which can be a potentially serious acceleration of his heart rate. They installed a monitor in hopes of recreating the condition but it never happened again.
On the night before he died, Scott Lang was busy, as usual. Dave Niland, the coach of rival Penn State-Behrend, emailed with Lang several times over small details about their game in two days. A mutual friend of theirs later told Niland he emailed Lang at midnight only to find the coach still doing laundry.
Earlier in the evening Scott drove to see his brother at Friday’s. Mike was about to leave, he had been there 13 hours and he was tired. But something told him to stay, to talk to his brother. He pulled off his coat. They sat at the bar.
That afternoon Scott had been angry at his players. They weren’t patient, they weren’t listening. It was as if they didn’t understand the greatness he saw sprawled before them. He kicked them out of practice and told them to come back after dinner in hopes a later session would perhaps be better.
“I wonder if I’m doing the right thing,” Scott said to his brother.
Then they talked about dreams, about all the others they knew who left this area in search of the bright lights that neither of them wanted to pursue. Just before Scott left he smiled and said: “Remember Mike, they might be wealthy but we are rich.”
Then he was gone.
So many times Mike Lang has run that next day through his mind: the call from Hermie Carmichael saying that Scott collapsed; the race to the hospital and those horrible 40 minutes as doctors did everything to revive Scott’s heart. He can still see the doctor who didn’t even know Scott, turning away with tears rolling down his face.
And he thinks too about what they later told him at the school, about what happened when Scott fell to the floor.
He was lying at center court on the La Roche College Redhawks logo.
“I’m sure he died there,” Mike Lang says.
That was fitting. For so long it was where he lived.
10 Winter Health Myths Exposed
From Yahoo! Health:
Due to cold and flu season, chilly weather and holiday stress, it seems like we worry more about our health during the winter than at any other time of year. But do we really need to stress about our well-being this season? We spoke to the experts about the biggest winter health myths and found out the truth.
Myth #1: You can catch a cold by being out in the elements too long.
You’ve probably heard the old warning that going outside in chilly weather, and staying there too long, can make you “catch” a cold. Not true, says D.J. Verret, MD, an otolaryngologist in Dallas. “Going outside—with or without a wet head—is one of the best things you can do to prevent catching a cold. Actually being cold has nothing to do with your risk of catching a cold. Colds are caused by viruses or bacteria which are more often spread in the winter because of close contact from everyone being indoors.” That’s right, spending time outdoors can make you less susceptible to those nasty germs.
Myth #2: More people are depressed during the winter months than at any other time of the year.
Gray, dreary skies. Holiday stress. Bitter-cold weather. It seems natural to assume that depression spikes in the winter months. And yet, health experts say that’s just a myth. “Contrary to popular belief, major depression is not more rampant during the winter months than at any other time of the year,” says John Sharp, MD, a professor at Harvard University and author of the new book The Emotional Calendar. But what about the wintertime sadness you may be feeling? “The ‘holiday blues’ is a significant, temporary, stress-related condition, but it is not a recognized medical ailment or diagnosis.” Some people may also experience Seasonal Affective Disorder (SAD), which has symptoms similar to depression, such as insomnia, irritability and difficulty concentrating, but only occurs during the winter months. If you suffer from these symptoms or just have less energy in general during this time of year, consider trying light therapy, suggests Dr. Sharp, who explains that an inexpensive 10,000-lux light box (which can fit on your desk) used 20 minutes or so a day may give you a boost—even if you haven't been diagnosed with SAD by a medical professional. Click here to learn more about light therapy and search for a light box.
Myth #3: The idea that eating chicken soup can zap a cold is just an old wives' tale.
Your mom or grandmother may have raised you to believe that there’s something magical about chicken soup when it comes to treating a cold or flu, but is it true? Yes, says Dr. Sharp. “Turns out, there’s some real science behind this,” he says, explaining that chicken soup may have a positive effect on the immune system with something called neutrophil aggregation—which means “bringing white blood cells together.” White blood cells help fight off infection in your body and are integral to helping you feel better faster. While it’s not clear if other broths or hot beverages have similar immune system benefits, Dr. Sharp says hot liquids like tea and broth can help reduce the symptoms of a cold or flu virus, relieving sinus and throat pain.
Myth #4: You lose most of the heat from your body through your head, so you need to wear a hat.
We’ve all heard this one—and perhaps it worries you when you’re out with your children during the winter months. If they don’t wear a hat in the cold, is it drawing dangerous amounts of warmth from their bodies? Not really, says Dr. Sharp. “It’s largely a myth,” he says. While it’s true that you’ll lose heat from any part of your body that is exposed to the elements and not covered with clothing, forgetting a hat “is not a major health risk,” he assures. “You’re no better off in shorts and a hat than warm pants and no hat.” The bottom line: A hat is great in cold conditions, but if you leave the house without one to take the dog on a walk—no biggie. A warm coat is much more important to keep you insulated.
Myth #5: You shouldn’t exercise in the cold.
You may already be unmotivated to lace up your running shoes and head out into the cold, but if you’re worried that chilly-weather exercise is bad for your health, don’t be. “It’s fine to exercise in the cold, just make sure you warm up first,” says Dr. Sharp. That may mean walking a bit before starting on a vigorous run, or avoiding a big hill until you’re acclimated to the temperature. Sudden physical exertion in cold weather can, at times, be a risk for cardiovascular strain—for example, leaving your armchair and heading outside to vigorously shovel snow. (An important note: Anyone with a history of heart problems should always consult his or her doctor before starting any new exercise regimen—in the cold or otherwise.) Your best bet for winter workouts is to ease in slowly.
Myth #6: We need more sleep in the winter.
Admit it—when winter hits and the sun seems to all but disappear, the thought of hibernation sounds appealing, doesn’t it? But that sleepy feeling you may get in the winter doesn’t mean you should always let yourself snooze longer. “While it’s natural to want to be cozier and be in bed more, we don’t technically need more sleep,” Dr. Sharp explains. Instead, it’s likely that the scarcity of sunlight in the winter months makes us think we’re sleepy. There’s nothing wrong with going to bed earlier, but beware of sleeping too much. “Some people find that when they get more sleep, they feel sleepier during the day, even a little dazed.”
Myth #7: You don’t need sunscreen in the winter.
It’s cold and cloudy, so you can retire your sunscreen until sunny days at the beach this summer, right? Wrong, says Debra Jaliman, MD, a New York City–based dermatologist. “The sun and UV rays are present winter, spring, summer and fall,” she says. “I recommend that you wear a sunscreen with SPF 30, and it’s best to wear a UVA/UVB blocker. The best ones contain zinc or titanium.”
Myth #8: Frostbite is hard to get.
Frostbite may sound like something people dealt with in olden times, or possibly a condition suffered only by hardcore ski enthusiasts. But not only is frostbite easy to get, it’s more common than you think, says Dr. Jaliman, who got a case of frostbite after an afternoon on the slopes. How do you get it? When skin—usually on the extremities, like hands and feet—becomes too cold or wet (or both), it can become slightly numb and then blister. It can happen fast—even in just 30 minutes while in extreme cold and wet conditions. “If blisters occur, then there may be damage and the skin may turn black,” says Dr. Jaliman. “Then you may become insensitive to heat and cold in the future. With further damage, you may suffer nerve damage and lose fingers and toes.” And don’t think that it needs to be -10°F for you to run into trouble. “The temperature can be relatively warm at 32°F, but it's more about how long the bare skin is exposed. Also, wet skin is very vulnerable.”
Myth #9: Dry skin is just a harmless winter annoyance.
Itchy, flaky skin can be an irritating and unsightly consequence of cold, dry air. But should you just write it off as a winter annoyance? No, says Dr. Jaliman. Dry skin, if not kept at bay, can be a portal for infection. “It’s very important to keep dry skin hydrated,” she says. When skin becomes dry, it can lead to small cracks that can leave your body prone to infections. To prevent this, moisturize twice daily—after you shower and before bed—as well as throughout the day for body parts that are prone to dryness, like your hands. “I like Aquaphor,” says Dr. Jaliman. “It’s inexpensive and effective.”
Myth #10: You can’t get allergies in the winter months.
In the winter, there’s good and bad news for allergy sufferers, says Dr. Verret: “If you have pollen allergies, they will be better in the winter, but if you're sensitive to indoor allergens, such as pet dander or dust mites, your allergies may be even worse.” So although your sneezing and sniffling may not be from seasonal culprits, your indoor allergies could be more bothersome than usual.
Due to cold and flu season, chilly weather and holiday stress, it seems like we worry more about our health during the winter than at any other time of year. But do we really need to stress about our well-being this season? We spoke to the experts about the biggest winter health myths and found out the truth.
Myth #1: You can catch a cold by being out in the elements too long.
You’ve probably heard the old warning that going outside in chilly weather, and staying there too long, can make you “catch” a cold. Not true, says D.J. Verret, MD, an otolaryngologist in Dallas. “Going outside—with or without a wet head—is one of the best things you can do to prevent catching a cold. Actually being cold has nothing to do with your risk of catching a cold. Colds are caused by viruses or bacteria which are more often spread in the winter because of close contact from everyone being indoors.” That’s right, spending time outdoors can make you less susceptible to those nasty germs.
Myth #2: More people are depressed during the winter months than at any other time of the year.
Gray, dreary skies. Holiday stress. Bitter-cold weather. It seems natural to assume that depression spikes in the winter months. And yet, health experts say that’s just a myth. “Contrary to popular belief, major depression is not more rampant during the winter months than at any other time of the year,” says John Sharp, MD, a professor at Harvard University and author of the new book The Emotional Calendar. But what about the wintertime sadness you may be feeling? “The ‘holiday blues’ is a significant, temporary, stress-related condition, but it is not a recognized medical ailment or diagnosis.” Some people may also experience Seasonal Affective Disorder (SAD), which has symptoms similar to depression, such as insomnia, irritability and difficulty concentrating, but only occurs during the winter months. If you suffer from these symptoms or just have less energy in general during this time of year, consider trying light therapy, suggests Dr. Sharp, who explains that an inexpensive 10,000-lux light box (which can fit on your desk) used 20 minutes or so a day may give you a boost—even if you haven't been diagnosed with SAD by a medical professional. Click here to learn more about light therapy and search for a light box.
Myth #3: The idea that eating chicken soup can zap a cold is just an old wives' tale.
Your mom or grandmother may have raised you to believe that there’s something magical about chicken soup when it comes to treating a cold or flu, but is it true? Yes, says Dr. Sharp. “Turns out, there’s some real science behind this,” he says, explaining that chicken soup may have a positive effect on the immune system with something called neutrophil aggregation—which means “bringing white blood cells together.” White blood cells help fight off infection in your body and are integral to helping you feel better faster. While it’s not clear if other broths or hot beverages have similar immune system benefits, Dr. Sharp says hot liquids like tea and broth can help reduce the symptoms of a cold or flu virus, relieving sinus and throat pain.
Myth #4: You lose most of the heat from your body through your head, so you need to wear a hat.
We’ve all heard this one—and perhaps it worries you when you’re out with your children during the winter months. If they don’t wear a hat in the cold, is it drawing dangerous amounts of warmth from their bodies? Not really, says Dr. Sharp. “It’s largely a myth,” he says. While it’s true that you’ll lose heat from any part of your body that is exposed to the elements and not covered with clothing, forgetting a hat “is not a major health risk,” he assures. “You’re no better off in shorts and a hat than warm pants and no hat.” The bottom line: A hat is great in cold conditions, but if you leave the house without one to take the dog on a walk—no biggie. A warm coat is much more important to keep you insulated.
Myth #5: You shouldn’t exercise in the cold.
You may already be unmotivated to lace up your running shoes and head out into the cold, but if you’re worried that chilly-weather exercise is bad for your health, don’t be. “It’s fine to exercise in the cold, just make sure you warm up first,” says Dr. Sharp. That may mean walking a bit before starting on a vigorous run, or avoiding a big hill until you’re acclimated to the temperature. Sudden physical exertion in cold weather can, at times, be a risk for cardiovascular strain—for example, leaving your armchair and heading outside to vigorously shovel snow. (An important note: Anyone with a history of heart problems should always consult his or her doctor before starting any new exercise regimen—in the cold or otherwise.) Your best bet for winter workouts is to ease in slowly.
Myth #6: We need more sleep in the winter.
Admit it—when winter hits and the sun seems to all but disappear, the thought of hibernation sounds appealing, doesn’t it? But that sleepy feeling you may get in the winter doesn’t mean you should always let yourself snooze longer. “While it’s natural to want to be cozier and be in bed more, we don’t technically need more sleep,” Dr. Sharp explains. Instead, it’s likely that the scarcity of sunlight in the winter months makes us think we’re sleepy. There’s nothing wrong with going to bed earlier, but beware of sleeping too much. “Some people find that when they get more sleep, they feel sleepier during the day, even a little dazed.”
Myth #7: You don’t need sunscreen in the winter.
It’s cold and cloudy, so you can retire your sunscreen until sunny days at the beach this summer, right? Wrong, says Debra Jaliman, MD, a New York City–based dermatologist. “The sun and UV rays are present winter, spring, summer and fall,” she says. “I recommend that you wear a sunscreen with SPF 30, and it’s best to wear a UVA/UVB blocker. The best ones contain zinc or titanium.”
Myth #8: Frostbite is hard to get.
Frostbite may sound like something people dealt with in olden times, or possibly a condition suffered only by hardcore ski enthusiasts. But not only is frostbite easy to get, it’s more common than you think, says Dr. Jaliman, who got a case of frostbite after an afternoon on the slopes. How do you get it? When skin—usually on the extremities, like hands and feet—becomes too cold or wet (or both), it can become slightly numb and then blister. It can happen fast—even in just 30 minutes while in extreme cold and wet conditions. “If blisters occur, then there may be damage and the skin may turn black,” says Dr. Jaliman. “Then you may become insensitive to heat and cold in the future. With further damage, you may suffer nerve damage and lose fingers and toes.” And don’t think that it needs to be -10°F for you to run into trouble. “The temperature can be relatively warm at 32°F, but it's more about how long the bare skin is exposed. Also, wet skin is very vulnerable.”
Myth #9: Dry skin is just a harmless winter annoyance.
Itchy, flaky skin can be an irritating and unsightly consequence of cold, dry air. But should you just write it off as a winter annoyance? No, says Dr. Jaliman. Dry skin, if not kept at bay, can be a portal for infection. “It’s very important to keep dry skin hydrated,” she says. When skin becomes dry, it can lead to small cracks that can leave your body prone to infections. To prevent this, moisturize twice daily—after you shower and before bed—as well as throughout the day for body parts that are prone to dryness, like your hands. “I like Aquaphor,” says Dr. Jaliman. “It’s inexpensive and effective.”
Myth #10: You can’t get allergies in the winter months.
In the winter, there’s good and bad news for allergy sufferers, says Dr. Verret: “If you have pollen allergies, they will be better in the winter, but if you're sensitive to indoor allergens, such as pet dander or dust mites, your allergies may be even worse.” So although your sneezing and sniffling may not be from seasonal culprits, your indoor allergies could be more bothersome than usual.
Wednesday, February 2, 2011
Last Second Shot Puts Team In Playoffs
This game-winning shot reminds me of Christian Laettner's shot that eventually won me an NCAA basketball pool in college...
The Best Life
"Spiritual death is the worst death of all." - Anonymous
Whatever stuff's going on outside - illness, injury, mistake, cold - pales in comparison to the power of hope. I walk outside in 20 degree temperatures and a stiff cross wind, dream of the summer days certain to come, and the journey's a comfortably warm one.
Whatever stuff's going on outside - illness, injury, mistake, cold - pales in comparison to the power of hope. I walk outside in 20 degree temperatures and a stiff cross wind, dream of the summer days certain to come, and the journey's a comfortably warm one.
Becoming The Hunter
"Life is more manageable when thought of as a scavenger hunt as opposed to a surprise party." - Anonymous
Path To Destiny
The e-mail about the office closing came out around 11:30, announcing 12:30 as the closing time.
"I wonder if I should drop by the gym for a half-hour of cardio, or just head home to beat the blizzard?" The trusty Saturn loves to slide around on snow at every chance rather than grip the pavement.
Back to work for a while though. When closing time approached, the department was mostly empty. The Saturn was parked out in the deck on the top level, and it eased down the ramps to the ground floor.
I was leaning toward a gym trip, but figured I'd take a peek down Four Seasons road to make the final decision.
As I pulled up to the light, the eyes saw a beautiful sight. Two government-sized plow trucks had just turned down the street that I was pointed toward. They cleared the way ahead, one right behind the other for supreme effect, like Gillette twin blades smoothing a cheek.
"I must be destined to continue!"
Down the street I forged amid the swirling downpour, behind the mighty metal fullbacks. Hung a left into the still-occupied Four Seasons parking lot, and slid into a space.
Strode into the entrance and was greeted by a face beaming like a pardoned inmate.
"We're closing at 1:00 today, is that all right?"
Glanced up at the clock. 12:25.
"Perfect!" Fate continued to vote enthusiastically for exercise.
Three miles' worth of elliptical striding later, I changed into sweats and ventured into the maelstrom just ahead of the emancipated employees.
The flakes were flying fiercely but powdery, not damp. The roads were mostly white but, unlike our stunted Christmas voyage, still showed tracks of black asphalt to guide the wheels home. The drive was slow, yet easy, God's final affirmative pat on the back for discovery a slice of destiny.
Or maybe he just thought it really important that I get showered ASAP.
"I wonder if I should drop by the gym for a half-hour of cardio, or just head home to beat the blizzard?" The trusty Saturn loves to slide around on snow at every chance rather than grip the pavement.
Back to work for a while though. When closing time approached, the department was mostly empty. The Saturn was parked out in the deck on the top level, and it eased down the ramps to the ground floor.
I was leaning toward a gym trip, but figured I'd take a peek down Four Seasons road to make the final decision.
As I pulled up to the light, the eyes saw a beautiful sight. Two government-sized plow trucks had just turned down the street that I was pointed toward. They cleared the way ahead, one right behind the other for supreme effect, like Gillette twin blades smoothing a cheek.
"I must be destined to continue!"
Down the street I forged amid the swirling downpour, behind the mighty metal fullbacks. Hung a left into the still-occupied Four Seasons parking lot, and slid into a space.
Strode into the entrance and was greeted by a face beaming like a pardoned inmate.
"We're closing at 1:00 today, is that all right?"
Glanced up at the clock. 12:25.
"Perfect!" Fate continued to vote enthusiastically for exercise.
Three miles' worth of elliptical striding later, I changed into sweats and ventured into the maelstrom just ahead of the emancipated employees.
The flakes were flying fiercely but powdery, not damp. The roads were mostly white but, unlike our stunted Christmas voyage, still showed tracks of black asphalt to guide the wheels home. The drive was slow, yet easy, God's final affirmative pat on the back for discovery a slice of destiny.
Or maybe he just thought it really important that I get showered ASAP.
Happy Snowlidays!
State Farm closed down at 12:30 on Tuesday and all day today. Yippee! From the Pantagraph:
A blizzard for the record books slammed Central Illinois on Tuesday as part of a wider storm system across 20 states, virtually paralyzing the community by nightfall and leaving many wondering if they will be able to hit the road for work Wednesday.
Snowplows kept up the battle against the blowing snow into the night, but officials conceded it was a losing proposition. The city of Bloomington closed Fort Jesse Road from Hershey Road to Towanda Barnes Road by 6:30 p.m.
"We've been going three plows wide and just can't keep up," said city Public Works Director Jim Karch at the time.
The system may leave a total of 20 inches of snow in its wake in Central Illinois by the time it moves east Wednesday , but that total may be reduced if the system shifts more to the northeast, said meteorologist Chris Geelhart of the National Weather Service in Lincoln.
There were sustained winds of about 40 mph and gusts up to 53 mph Tuesday night in Bloomington, but the top speed in the area was 63 mph about 5:30 p.m. at Roanoke, he said.
Preliminary snowfall totals ranged from 6 to 8 inches in the area by about 7 p.m., but numbers were imprecise, he said.
"It's a little tough to measure snow in 50 mph winds," Geelhart said.
Authorities urged people to stay indoors and avoid travel until roads are cleared, which could be a couple of days. Emergency services were fully staffed and National Guard troops in Humvees were stationed at interstate rest stops.
In Bloomington-Normal, major employers, schools (including Illinois State University and Heartland Community College), malls, government offices and businesses are closed for the second straight day Wednesday . If people do drive, police urged them to turn on their headlights to increase visibility for oncoming traffic.
Air, rail and ground travel is affected. Check your airport and Amtrak for the latest updates; city buses will not run until at least Thursday.
Red Cross warming shelters and local homeless shelters are open; several smaller towns have set up independent shelters. Hospitals remain open, but some medical facilities will be closed Wednesday .
About 36,000 Ameren Illinois customers statewide were without power Tuesday night as crews struggled with impassible roads, high winds, ice, heavy snow and subzero wind chills.
Locally, about 700 Ameren customers in Bloomington, Normal, Lexington, Stanford and Danvers were without power.
Corn Belt Energy Corp. reported small-line outages affecting 200 customers in Arrowsmith, Deland, Ellsworth, Farmer City, Hopedale, Mackinaw, Minier, Saybrook, Tremont and Weldon.
With wind-driven snow closing streets and making even walking difficult, even city streets were deserted Tuesday after sunset.
Kenny Starr, manager of the Denny's Restaurant on North Main Street in Normal, said his business had only one table of customers at 6 p.m.
"It's kind of a good thing, though, since hardly any of my staff is here either," said Starr.
Starr said the restaurant was busy earlier in the afternoon with many college students and travelers from the nearby interstate highways. But his parking lot was already covered by snow again just 1½ hours after its most recent plowing.
"I've been here 21 years and seen it get pretty busy during snowstorms, but this one is irregular," he said.
While Bloomington and Normal public works departments still had their plows on Twin City streets during the night, the McLean County Highway Department stopped plowing rural routes by 4:30 p.m.
"Visibility is terrible and we're doing more harm than good," said McLean County Highway Engineer Eric Schmitt, who added that his crews were continuing to work only on Towanda Barnes Road.
Schmitt said the county's plows would not return to the rural areas until 4:30 to 5 a.m. Wednesday .
His advice to motorists: "Biggest thing for people to do is get where they need to be and stay there."
Karch said his department would continue to have 36 trucks - twice the normal number of plows - working through the night. Main roads will be a priority.
"It's easier for us to plow 2 to 3 inches at a time than to let it build up and have to plow 18 inches," said Karch.
He said that by morning main roads likely will be snow-packed but passable, but side roads will be covered.
Robin Weaver of the Normal Public Works Department said up to 19 plows were on the street and at least half were going to keep going as long as possible. Weaver said the problem was two-fold: blowing and drifting snow falling behind plows would render the work ineffective, while visibility concerns could lead to the loss of plows.
Jerry Cearlock, operating engineer of the Illinois Department of Transportation, said he had his full staff attacking area highways despite near whiteout conditions in parts of McLean County.
"We have no intentions of stopping until we get through this," he said.
In Livingston County, Highway Engineer David Winters said plowing will resume Wednesday .
The roof of the U.S. Cellular Coliseum will face its first major strength test since it opened in 2006. "The way the steel beams are structured, the (Coliseum) roof should be OK," said Bloomington Facilities Director Bob Floyd.
Illinois State University's Redbird Arena and Horton Field House should be fine, too, said Chuck Scott, executive director of facilities management.
Floyd said snow on the top deck of the Coliseum parking garage may have to be moved to distribute the weight when city crews plow in anticipation of this weekend's state cheerleading finals.
Director Curt Hawk of the McLean County Emergency Management Agency said a New Year's storm in 1999 brought key lessons in preparation.
"Mostly, this year, we are doing much more to plan ahead and make sure we are coordinating equipment, supplies and personnel with the fire and police departments," Hawk said.
That includes making sure Red Cross shelters have alternate power supplies and food, and that snowmobile teams are available when roads prove impassable.
McLean County Sheriff Mike Emery said deputies will cover the jail and will have four-wheel-drive vehicles to cover emergency calls.
A blizzard for the record books slammed Central Illinois on Tuesday as part of a wider storm system across 20 states, virtually paralyzing the community by nightfall and leaving many wondering if they will be able to hit the road for work Wednesday.
Snowplows kept up the battle against the blowing snow into the night, but officials conceded it was a losing proposition. The city of Bloomington closed Fort Jesse Road from Hershey Road to Towanda Barnes Road by 6:30 p.m.
"We've been going three plows wide and just can't keep up," said city Public Works Director Jim Karch at the time.
The system may leave a total of 20 inches of snow in its wake in Central Illinois by the time it moves east Wednesday , but that total may be reduced if the system shifts more to the northeast, said meteorologist Chris Geelhart of the National Weather Service in Lincoln.
There were sustained winds of about 40 mph and gusts up to 53 mph Tuesday night in Bloomington, but the top speed in the area was 63 mph about 5:30 p.m. at Roanoke, he said.
Preliminary snowfall totals ranged from 6 to 8 inches in the area by about 7 p.m., but numbers were imprecise, he said.
"It's a little tough to measure snow in 50 mph winds," Geelhart said.
Authorities urged people to stay indoors and avoid travel until roads are cleared, which could be a couple of days. Emergency services were fully staffed and National Guard troops in Humvees were stationed at interstate rest stops.
In Bloomington-Normal, major employers, schools (including Illinois State University and Heartland Community College), malls, government offices and businesses are closed for the second straight day Wednesday . If people do drive, police urged them to turn on their headlights to increase visibility for oncoming traffic.
Air, rail and ground travel is affected. Check your airport and Amtrak for the latest updates; city buses will not run until at least Thursday.
Red Cross warming shelters and local homeless shelters are open; several smaller towns have set up independent shelters. Hospitals remain open, but some medical facilities will be closed Wednesday .
About 36,000 Ameren Illinois customers statewide were without power Tuesday night as crews struggled with impassible roads, high winds, ice, heavy snow and subzero wind chills.
Locally, about 700 Ameren customers in Bloomington, Normal, Lexington, Stanford and Danvers were without power.
Corn Belt Energy Corp. reported small-line outages affecting 200 customers in Arrowsmith, Deland, Ellsworth, Farmer City, Hopedale, Mackinaw, Minier, Saybrook, Tremont and Weldon.
With wind-driven snow closing streets and making even walking difficult, even city streets were deserted Tuesday after sunset.
Kenny Starr, manager of the Denny's Restaurant on North Main Street in Normal, said his business had only one table of customers at 6 p.m.
"It's kind of a good thing, though, since hardly any of my staff is here either," said Starr.
Starr said the restaurant was busy earlier in the afternoon with many college students and travelers from the nearby interstate highways. But his parking lot was already covered by snow again just 1½ hours after its most recent plowing.
"I've been here 21 years and seen it get pretty busy during snowstorms, but this one is irregular," he said.
While Bloomington and Normal public works departments still had their plows on Twin City streets during the night, the McLean County Highway Department stopped plowing rural routes by 4:30 p.m.
"Visibility is terrible and we're doing more harm than good," said McLean County Highway Engineer Eric Schmitt, who added that his crews were continuing to work only on Towanda Barnes Road.
Schmitt said the county's plows would not return to the rural areas until 4:30 to 5 a.m. Wednesday .
His advice to motorists: "Biggest thing for people to do is get where they need to be and stay there."
Karch said his department would continue to have 36 trucks - twice the normal number of plows - working through the night. Main roads will be a priority.
"It's easier for us to plow 2 to 3 inches at a time than to let it build up and have to plow 18 inches," said Karch.
He said that by morning main roads likely will be snow-packed but passable, but side roads will be covered.
Robin Weaver of the Normal Public Works Department said up to 19 plows were on the street and at least half were going to keep going as long as possible. Weaver said the problem was two-fold: blowing and drifting snow falling behind plows would render the work ineffective, while visibility concerns could lead to the loss of plows.
Jerry Cearlock, operating engineer of the Illinois Department of Transportation, said he had his full staff attacking area highways despite near whiteout conditions in parts of McLean County.
"We have no intentions of stopping until we get through this," he said.
In Livingston County, Highway Engineer David Winters said plowing will resume Wednesday .
The roof of the U.S. Cellular Coliseum will face its first major strength test since it opened in 2006. "The way the steel beams are structured, the (Coliseum) roof should be OK," said Bloomington Facilities Director Bob Floyd.
Illinois State University's Redbird Arena and Horton Field House should be fine, too, said Chuck Scott, executive director of facilities management.
Floyd said snow on the top deck of the Coliseum parking garage may have to be moved to distribute the weight when city crews plow in anticipation of this weekend's state cheerleading finals.
Director Curt Hawk of the McLean County Emergency Management Agency said a New Year's storm in 1999 brought key lessons in preparation.
"Mostly, this year, we are doing much more to plan ahead and make sure we are coordinating equipment, supplies and personnel with the fire and police departments," Hawk said.
That includes making sure Red Cross shelters have alternate power supplies and food, and that snowmobile teams are available when roads prove impassable.
McLean County Sheriff Mike Emery said deputies will cover the jail and will have four-wheel-drive vehicles to cover emergency calls.
Tuesday, February 1, 2011
Eight Workout Mistakes You Probably Make
From Yahoo! Health:
When it comes to working out, getting to the gym on a regular basis is only half the battle. The other half? Making the most of your time while you're there. By paying closer attention to your form, routine, nutrition and more, you’ll be better able to achieve your fitness goals, not to mention avoid injury and weight-loss plateaus. Read on to make sure you're not committing any common fitness flubs, and if you are, learn how to fix them.
Mistake #1: Not Eating Enough
Keeping yourself properly fueled is vital to a successful workout. Yvonne Castañeda, group exercise manager and private trainer for The Sports Club/LA in Miami, says that many times, when first embarking on a weight-loss journey, her clients skimp on meals. “Working out with little to no food in your system is like embarking on a 300-mile road trip with only a quarter-tank of gas,” she says. “Too often we make the mistake of thinking fewer calories will lead to optimal weight loss. But being properly fueled is essential to making the most of your training.”
Solution: Eat a well-balanced snack that involves proteins and carbohydrates at least two hours before you hit the gym.
Mistake #2: Not Resting Enough
Chris Sims, a private trainer at The Sports Club/LA in Miami, emphasizes the importance of rest. He says not resting or working out too hard can be a very dangerous mistake. “Overdoing this healthy outlet can be detrimental to your overall health," he says. "Working out seven days a week or even twice a day isn’t good for you—your body has to reach recovery mode in order to repair the muscles and help them develop.” If you overuse your muscles, you risk injury, loss of appetite and fatigue.
Solution: Simple—get some rest! Working out three to four times a week is definitely sufficient when trying to meet your goals. On the days you don’t exercise, if you still want to be active, take the kids to the park, walk the dog or work in the garden. You can also maintain a healthy mindset by cooking nutritious meals for yourself. Photo: Shutterstock
Mistake #3: Not Incorporating Resistance Training
You might be intimidated by those huge weight machines and dumbbells, but next time you hit the gym just for the treadmill, reconsider. The benefits of resistance training are endless, Castañeda explains: “Resistance training helps build muscle, which in turn promotes fat burn, leading to a lower body fat percentage in the long run.” In addition to cardio, strength and resistance training are essential to getting in shape.
Solution: Don't be afraid to approach a trainer. That's what they're there for! He or she can demonstrate how to use the equipment and also discuss how to incorporate those types of workouts into your fitness plan two to three times per week. Photo: Shutterstock
Mistake #4: Slacking on Technique and Form
Many people have trouble figuring out the correct way to perform strength-training exercises. "It’s imperative to be smart when approaching a new fitness regimen that includes lifting weights over your head and pushing weight off your chest. You want to avoid injury at all costs,” Castañeda says. In addition, proper form is the key to making your workout effective.
Solution: If you don’t work out with a personal trainer, feel free to ask them questions while you’re at the gym. Find out how many sets, reps and rests between sets you need. Trainers can also give you feedback on your form. Another great source is the Internet—"you can discover information on technique, form and effectiveness of different exercises for your body type,” Castañeda notes.
Mistake #5: Not Varying the Types of Workouts
We’re all guilty of falling into a routine. While working out is a healthy habit to have, not mixing up the number of reps and types of exercises is no good. "Sticking to the same routine for more than six weeks will cause your body to hit a plateau and you’ll no longer see the changes you saw at the beginning of your program. Your body, believe it or not, likes to be shocked, and putting it through new and challenging exercises is the best way to surprise it and wake it up,” Castañeda says.
Solution: Make sure you vary frequency, intensity and repetitions. Another great way to get the most out of your workout is to try new things. Check out your gym’s schedule for cardio and strength-training classes that strike your fancy, and take advantage of exercise DVDs as well as websites, like Exercise TV.
Mistake #6: Setting Unrealistic Goals
Come the new year, it’s easy to think those holiday pounds will just melt away in two or three months, or that you’ll be able to run a half marathon in a couple of weeks. However, setting goals with big results in little time can quickly lead to disappointment. “Sometimes it takes years to put on a significant amount of weight and other times the weight can creep up on you in a matter of months. But when it comes to losing, it doesn’t come off quite as easily nor as quickly,” Sims says.
Solution: When crafting your workout plan, set goals that are attainable and realistic. "This way there’s a better chance you won’t give up and won’t be disappointed,” says Sims.
Mistake # 7: Not Stretching
You’ve probably heard how important warming up and cooling down is, but the most important part of both is stretching. Castañeda notes that it’s vital to reward your body after a workout by stretching for at least 10 minutes to prevent soreness and promote recovery and repair. “Not stretching after your workout may cause uncomfortable soreness and impingements—consequences that will hinder the effectiveness of your next workout,” she says.
Solution: Yoga is one of the easiest ways to incorporate stretching into your fitness program. “The poses will help you release a significant amount of tension in your muscles and will help you feel more relaxed," Castañeda says.
Mistake #8: Not Completely Focusing on Your Workout
It’s so easy to get distracted and bring work, family and other stresses with you to the gym. But Castañeda and Sims both emphasize the drawbacks of not concentrating on your workout. “Physiologically speaking, the force production in your muscles is not as great when you’re not thinking about the actual muscles and what they are meant to be doing,” Castañeda says. Not only is unplugging important for a successful workout, but it's also a great way to unwind from everything else going on.
Solution: Leave your worries in the locker room and “simply allow yourself five minutes to hit the ‘reset' button," suggests Castañeda. To clear your head before a workout, "sit down, close your eyes and breathe in and out for a few minutes. This will calm the central nervous system and promote overall relaxation, which in turn will allow you to dive into your workout and feel great,” she adds.
When it comes to working out, getting to the gym on a regular basis is only half the battle. The other half? Making the most of your time while you're there. By paying closer attention to your form, routine, nutrition and more, you’ll be better able to achieve your fitness goals, not to mention avoid injury and weight-loss plateaus. Read on to make sure you're not committing any common fitness flubs, and if you are, learn how to fix them.
Mistake #1: Not Eating Enough
Keeping yourself properly fueled is vital to a successful workout. Yvonne Castañeda, group exercise manager and private trainer for The Sports Club/LA in Miami, says that many times, when first embarking on a weight-loss journey, her clients skimp on meals. “Working out with little to no food in your system is like embarking on a 300-mile road trip with only a quarter-tank of gas,” she says. “Too often we make the mistake of thinking fewer calories will lead to optimal weight loss. But being properly fueled is essential to making the most of your training.”
Solution: Eat a well-balanced snack that involves proteins and carbohydrates at least two hours before you hit the gym.
Mistake #2: Not Resting Enough
Chris Sims, a private trainer at The Sports Club/LA in Miami, emphasizes the importance of rest. He says not resting or working out too hard can be a very dangerous mistake. “Overdoing this healthy outlet can be detrimental to your overall health," he says. "Working out seven days a week or even twice a day isn’t good for you—your body has to reach recovery mode in order to repair the muscles and help them develop.” If you overuse your muscles, you risk injury, loss of appetite and fatigue.
Solution: Simple—get some rest! Working out three to four times a week is definitely sufficient when trying to meet your goals. On the days you don’t exercise, if you still want to be active, take the kids to the park, walk the dog or work in the garden. You can also maintain a healthy mindset by cooking nutritious meals for yourself. Photo: Shutterstock
Mistake #3: Not Incorporating Resistance Training
You might be intimidated by those huge weight machines and dumbbells, but next time you hit the gym just for the treadmill, reconsider. The benefits of resistance training are endless, Castañeda explains: “Resistance training helps build muscle, which in turn promotes fat burn, leading to a lower body fat percentage in the long run.” In addition to cardio, strength and resistance training are essential to getting in shape.
Solution: Don't be afraid to approach a trainer. That's what they're there for! He or she can demonstrate how to use the equipment and also discuss how to incorporate those types of workouts into your fitness plan two to three times per week. Photo: Shutterstock
Mistake #4: Slacking on Technique and Form
Many people have trouble figuring out the correct way to perform strength-training exercises. "It’s imperative to be smart when approaching a new fitness regimen that includes lifting weights over your head and pushing weight off your chest. You want to avoid injury at all costs,” Castañeda says. In addition, proper form is the key to making your workout effective.
Solution: If you don’t work out with a personal trainer, feel free to ask them questions while you’re at the gym. Find out how many sets, reps and rests between sets you need. Trainers can also give you feedback on your form. Another great source is the Internet—"you can discover information on technique, form and effectiveness of different exercises for your body type,” Castañeda notes.
Mistake #5: Not Varying the Types of Workouts
We’re all guilty of falling into a routine. While working out is a healthy habit to have, not mixing up the number of reps and types of exercises is no good. "Sticking to the same routine for more than six weeks will cause your body to hit a plateau and you’ll no longer see the changes you saw at the beginning of your program. Your body, believe it or not, likes to be shocked, and putting it through new and challenging exercises is the best way to surprise it and wake it up,” Castañeda says.
Solution: Make sure you vary frequency, intensity and repetitions. Another great way to get the most out of your workout is to try new things. Check out your gym’s schedule for cardio and strength-training classes that strike your fancy, and take advantage of exercise DVDs as well as websites, like Exercise TV.
Mistake #6: Setting Unrealistic Goals
Come the new year, it’s easy to think those holiday pounds will just melt away in two or three months, or that you’ll be able to run a half marathon in a couple of weeks. However, setting goals with big results in little time can quickly lead to disappointment. “Sometimes it takes years to put on a significant amount of weight and other times the weight can creep up on you in a matter of months. But when it comes to losing, it doesn’t come off quite as easily nor as quickly,” Sims says.
Solution: When crafting your workout plan, set goals that are attainable and realistic. "This way there’s a better chance you won’t give up and won’t be disappointed,” says Sims.
Mistake # 7: Not Stretching
You’ve probably heard how important warming up and cooling down is, but the most important part of both is stretching. Castañeda notes that it’s vital to reward your body after a workout by stretching for at least 10 minutes to prevent soreness and promote recovery and repair. “Not stretching after your workout may cause uncomfortable soreness and impingements—consequences that will hinder the effectiveness of your next workout,” she says.
Solution: Yoga is one of the easiest ways to incorporate stretching into your fitness program. “The poses will help you release a significant amount of tension in your muscles and will help you feel more relaxed," Castañeda says.
Mistake #8: Not Completely Focusing on Your Workout
It’s so easy to get distracted and bring work, family and other stresses with you to the gym. But Castañeda and Sims both emphasize the drawbacks of not concentrating on your workout. “Physiologically speaking, the force production in your muscles is not as great when you’re not thinking about the actual muscles and what they are meant to be doing,” Castañeda says. Not only is unplugging important for a successful workout, but it's also a great way to unwind from everything else going on.
Solution: Leave your worries in the locker room and “simply allow yourself five minutes to hit the ‘reset' button," suggests Castañeda. To clear your head before a workout, "sit down, close your eyes and breathe in and out for a few minutes. This will calm the central nervous system and promote overall relaxation, which in turn will allow you to dive into your workout and feel great,” she adds.
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