The holidays are fast approaching and with endless gatherings, to-do lists, and the countdown to the end of the year, sleep is often sacrificed. For the sake of your physical and mental wellness, keeping your sleep in check over the next few months will be essential. One-on-one free, confidential coaching is available to improve your sleep hygiene.
Adequate sleep
Detangle the assumption that you can operate effectively on minimal sleep. The amount of shut eye you get is a direct reflection on how your body reacts to everything else. Inadequate sleep can affect everything from your weight and increased risk of heart disease to mental health and focus. Aim for seven to nine hours nightly so your body has a long enough cycle to relax, reset, and recover.
Cognitive function
Do you notice yourself feeling foggy or having a hard time remembering basic details? It could be caused by lack of sleep. Sleep is critical for cognitive function affecting your ability to think clearly, make decisions and process information. Even when at rest, your brain is doing hard work. A good night’s sleep is essential for everyday functioning like being alert, exercising problem-solving skills and having emotional and social intelligence. Conversely, lack of sleep can lead to irritability, mood swings and decreased motivation.
Physical health
Sleep is just as important for your physical health as it is for your mental health. Quality sleep leads to hormone regulation that directly affects appetite, immune function and performance. Inadequate sleep can make you more susceptible to weight gain and poor metabolism, illnesses and burnout, and lethargy – be it endurance and energy during a workout or even when performing the simplest tasks like emptying the dishwasher.
Chronic conditions
Developing chronic health conditions is often linked to the lack of healthy living, such as proper diet and exercise. Sleep should not be overlooked. Insufficient sleep increases the risk of developing hypertension, diabetes, high blood pressure, cardiovascular diseases, depression and anxiety. Your entire body will feel stronger due to the sleep you feed it, resulting in decreased risks.
The perfect recipe is as simple as good sleep equals good health. Through all the stages of a proper sleep cycle, your body is preparing to wake feeling refreshed with optimal brain and body functions. While you might have the occasional poor night of sleep, keep in mind just how vital a good night’s sleep actually is. Don’t neglect shut-eye, prioritize it!
IOWA COLONY — As an assistant coach, Ray Garza has experienced his fair share of rematch playoff games. Now, he is leading his team to its first rematch as a head coach.
Iowa Colony will look to continue its deep playoff run when it faces Fort Bend Marshall, a fellow District 9-5A, Division 2 foe, in a Region 3 round matchup at the Houston Texans NRG Stadium.
Kickoff is at 10 a.m. Friday as part of a tripleheader the stadium is hosting. Another District 9 school, district champion Randle, will play at 10 a.m. Saturday at NRG against Brenham.
“Iowa Colony and Fort Bend Marshall are not far from each other. They are probably the two closest teams in the district,” Garza said. “It’s certainly going to be a tough task seeing a district opponent in Round 3.”
Friday’s game is a rematch of the Oct. 26 showdown between these two teams at Kenneth Hall Stadium. In that game, the Pioneers engineered a come-from-behind, 35-21 win to beat the Buffaloes and secure the No. 2 seed in the District 9-5A, Division 2 standings.
Garza has faced a team for the second time in a season, including La Marque when he was a defensive assistant at Manvel and Foster when he was the defensive coordinator at Shadow Creek.
“It’s about being better every week,” Garza said. “We shouldn’t be the same team this go around like we were last week, and we shouldn’t be the same team we were when we played them the first time. The whole part about a long season is to get better every day, get better every Monday, Tuesday and Wednesday and at the end of the day, in these deep rounds, you have to show up, play hard, be physical and stay the course.”
Since that meeting, neither team has lost.
Iowa Colony has outscored teams 176-38, averaging 44 points per game. In the postseason, the Pioneers have outscored opponents 91-20 and have not allowed a point in the second half of either game. The Pioneers enter Friday’s showdown with seven straight wins.
The Buffs have been just as dominant during that stretch.
Marshall rides a four-game win streak into Friday’s game, outscoring teams 142-41, including a 90-24 advantage in its two postseason matchups. The Buffs average 35.5 points a game during their four-game win streak. Since Iowa Colony beat Marshall in the regular season, the Pioneers finished second in the final standings behind district champion Randle, and Marshall finished third.
“They were definitely physical up front. They have a good running back, the quarterback has a strong arm and they had some explosive plays early,” Garza said. “Our kids have to come out and match that energy. This is a team that is used to being in the playoffs, and it’s something that is part of their program.”
As if they were entering the first matchup, the teams mirror each other.
The Buffaloes average 34.1 points per game, down from the 41.25 mark before the Oct. 26 game. The Pioneers have a slightly higher clip at 42 points, a little lower than the 45.5-point average when they first played Marshall.
Junior quarterback Kaeden Johnson was the main reason behind Marshall’s production leading up to the Iowa Colony game in October, but he has since cooled.
The 6-foot-6, 220-pound signal-caller led the district in passing yards with 2,012 yards on 147-of-243 passing through, completing 60.5 percent of his passes. He has 23 touchdowns and 11 interceptions. The University of Colorado has offered Johnson, and there’s a connection with the Big 12 school. Johnson — the son of former NFL defensive lineman Spencer Johnson of the Buffalo Bills and Minnesota Vikings — has the same trainer who works with Colorado quarterback Shedeur Sanders.
Marshall can run, with 2,389 yards and 29 touchdowns to its credit. The Buffaloes enter Friday’s matchup averaging 6.7 yards per carry.
Three rushers have run for at least 370 yards, led by junior Peyton Long’s 946 yards on 142 rushes and 10 touchdowns. Johnson follows with 497 yards and six scores on 92 carries, and Durrell Taylor has rushed 51 times for 373 yards and eight touchdowns.
The Buffaloes’ top pass-catchers are seniors who have garnered collegiate attention.
Andre Feast is Marshall’s leading wideout with 38 receptions, a district-leading 541 yards and six touchdowns. The Arkansas State commit is one of three receivers on the team who has caught five touchdowns on the season. Jakayden Ferguson has 448 yards on 26 catches, and Jakyron Edmonds has 163 yards on 15 catches. Ferguson has received offers from Kentucky, which he recently de-committed from, Alabama, Arizona State, Arkansas and Auburn. Edmonds has received an offer from North American University.
Jordan Simmons is efficient, averaging 18.5 yards per catch. He has caught 24 balls for 443 yards and five scores.
Since the game against the Pioneers, Marshall has relied on the running game, including last week’s area round win over Bastrop. Marshall racked up 323 yards on 43 carries and four scores, led by Long’s 16 rushes for 151 yards and three touchdowns. During the team’s four-game win streak, the Buffs have rushed for 985 yards and 11 scores.
The Pioneers will have to watch the run, although Iowa Colony’s defense has done well against it, allowing a 136.5-yard average in the playoffs.
Another first for the program Friday is playing in an NFL stadium. While the team’s ultimate goal is to play in the state championship game at AT&T Stadium in Arlington, the Pioneers will first play under the bright lights of NRG.
“I want them to enjoy the atmosphere. They have enjoyed the right to make it this deep in the playoffs and put the effort into playing in this game in a place like NRG,” Garza said. “For a lot, if not all of our young men, this is something they aspire to do as a stage to play on. I don’t want to take that away from them. They need to enjoy it and soak that up.
“But once it gets to kickoff time, they have to focus in on the job and the task of what they have in front of them, which is play snap by snap and play their 1/11.”
Jake Dowling is the sports editor for The Facts. Contact him at 979-237-0161.
Simple Food Swaps to Cut Ultra-Processed Items from Your Diet
credit : LanaSweet – shutterstock
Ultra-processed foods (UPFs) are everywhere in our daily diets, often hidden in seemingly harmless items. From ready-made sauces to frozen chips, these foods contain additives and ingredients that are far removed from a home kitchen. But there’s hope: Dr Chris Van Tulleken, author of Ultra Processed People and a respected medical expert, has shared six straightforward swaps to replace ultra-processed items with healthier alternatives—all without sacrificing flavour.
Here’s how you can make small but impactful changes to your meals:
Why Should We Care About UPFs?
A study published in The BMJ in 2024 revealed a strong link between high UPF consumption and serious health risks, including:
Increased chances of cancer.
Higher risk of heart and lung conditions.
Mental health challenges.
Shortened lifespan.
Despite their convenience, UPFs often come with hidden sugars, salts, and harmful additives. Dr Van Tulleken encourages replacing these with simple homemade options that can be just as quick and far healthier.
Why: Most store-bought stir-fry sauces are packed with preservatives and sugar. Dr Van Tulleken’s go-to formula takes under a minute to prepare:
1/3 water.
2/3 soy sauce.
A pinch of sugar, a drizzle of sesame oil, and a splash of vinegar.
Feeling adventurous? Add spices like star anise for extra depth.
Switch Energy Drinks for Coffee or Tea
Swap: Water, tea, or coffee.
Why: Energy drinks are loaded with sugar and artificial flavourings. Dr Van Tulleken recommends sticking to water, milk, or unsweetened tea/coffee for a caffeine boost.
“Even adding a small amount of sugar to tea or coffee is better than consuming the nine teaspoons of sugar in a can of cola,” he says.
Frozen Fruit Over Ice Cream
Swap: Frozen fruit with natural yoghurt.
Why: Ultra-processed ice creams can be replaced with a refreshing, simple dessert. Combine frozen mango chunks with plain yoghurt, adding a little sugar if necessary.
You can also sweeten plain yoghurt yourself instead of buying pre-sweetened options—giving you control over the sugar content.
Raw Nuts Instead of Crisps
Swap: Unsalted nuts.
Why: Crisps are among the most addictive UPFs. A healthier, satisfying snack is raw nuts. If you crave salt, Dr Van Tulleken suggests dipping the nuts lightly into a small dish of salt.
Homemade Potato Wedges Instead of Frozen Chips
Swap: Hand-cut potato wedges.
Why: Even frozen chips labelled as “natural” often contain maltodextrin and flavourings. Dr Van Tulleken recommends chopping fresh potatoes, drizzling them with olive oil, and sprinkling salt before roasting.
Passata Over Pasta Sauce
Swap: Passata with herbs.
Why: Store-bought pasta sauces often include sugar and preservatives. Opt for passata or canned tomatoes instead. For added flavour, mix in a pinch of salt, oil, and vinegar—or sauté garlic and onions if you have a little extra time.
“Even a simple can of tomatoes with salt is better than most ready-made sauces,” says Dr Van Tulleken.
The Bigger Picture
Dr Van Tulleken emphasises that these swaps aren’t about perfection—they’re about small, manageable steps toward a healthier lifestyle. By replacing just a few ultra-processed items with homemade alternatives, you can take control of your diet and reduce exposure to harmful additives.
Making Changes One Step at a Time
The transition away from UPFs doesn’t have to be daunting. Start with one or two swaps, and over time, these simple choices can lead to a noticeable improvement in your health and well-being. As Dr Van Tulleken says, “It’s about finding balance and making small, sustainable changes.”
So, why not start today? A healthier plate is just a few simple swaps away.
Simple Food Swaps to Cut Ultra-Processed Items from Your Diet
credit : LanaSweet – shutterstock
Ultra-processed foods (UPFs) are everywhere in our daily diets, often hidden in seemingly harmless items. From ready-made sauces to frozen chips, these foods contain additives and ingredients that are far removed from a home kitchen. But there’s hope: Dr Chris Van Tulleken, author of Ultra Processed People and a respected medical expert, has shared six straightforward swaps to replace ultra-processed items with healthier alternatives—all without sacrificing flavour.
Here’s how you can make small but impactful changes to your meals:
Why Should We Care About UPFs?
A study published in The BMJ in 2024 revealed a strong link between high UPF consumption and serious health risks, including:
Increased chances of cancer.
Higher risk of heart and lung conditions.
Mental health challenges.
Shortened lifespan.
Despite their convenience, UPFs often come with hidden sugars, salts, and harmful additives. Dr Van Tulleken encourages replacing these with simple homemade options that can be just as quick and far healthier.
Why: Most store-bought stir-fry sauces are packed with preservatives and sugar. Dr Van Tulleken’s go-to formula takes under a minute to prepare:
1/3 water.
2/3 soy sauce.
A pinch of sugar, a drizzle of sesame oil, and a splash of vinegar.
Feeling adventurous? Add spices like star anise for extra depth.
Switch Energy Drinks for Coffee or Tea
Swap: Water, tea, or coffee.
Why: Energy drinks are loaded with sugar and artificial flavourings. Dr Van Tulleken recommends sticking to water, milk, or unsweetened tea/coffee for a caffeine boost.
“Even adding a small amount of sugar to tea or coffee is better than consuming the nine teaspoons of sugar in a can of cola,” he says.
Frozen Fruit Over Ice Cream
Swap: Frozen fruit with natural yoghurt.
Why: Ultra-processed ice creams can be replaced with a refreshing, simple dessert. Combine frozen mango chunks with plain yoghurt, adding a little sugar if necessary.
You can also sweeten plain yoghurt yourself instead of buying pre-sweetened options—giving you control over the sugar content.
Raw Nuts Instead of Crisps
Swap: Unsalted nuts.
Why: Crisps are among the most addictive UPFs. A healthier, satisfying snack is raw nuts. If you crave salt, Dr Van Tulleken suggests dipping the nuts lightly into a small dish of salt.
Homemade Potato Wedges Instead of Frozen Chips
Swap: Hand-cut potato wedges.
Why: Even frozen chips labelled as “natural” often contain maltodextrin and flavourings. Dr Van Tulleken recommends chopping fresh potatoes, drizzling them with olive oil, and sprinkling salt before roasting.
Passata Over Pasta Sauce
Swap: Passata with herbs.
Why: Store-bought pasta sauces often include sugar and preservatives. Opt for passata or canned tomatoes instead. For added flavour, mix in a pinch of salt, oil, and vinegar—or sauté garlic and onions if you have a little extra time.
“Even a simple can of tomatoes with salt is better than most ready-made sauces,” says Dr Van Tulleken.
The Bigger Picture
Dr Van Tulleken emphasises that these swaps aren’t about perfection—they’re about small, manageable steps toward a healthier lifestyle. By replacing just a few ultra-processed items with homemade alternatives, you can take control of your diet and reduce exposure to harmful additives.
Making Changes One Step at a Time
The transition away from UPFs doesn’t have to be daunting. Start with one or two swaps, and over time, these simple choices can lead to a noticeable improvement in your health and well-being. As Dr Van Tulleken says, “It’s about finding balance and making small, sustainable changes.”
So, why not start today? A healthier plate is just a few simple swaps away.
If you are looking forward to a new week filled with luck, good health, and joyful moments, continue reading to explore the horoscope for each zodiac sign from September 16 to September 22 to discover what the universe has up its sleeves for us this week.
Weekly Aries Horoscope: September 16 to September 22, 2024
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Your present situation represents the test of your power and endurance. Finances will improve. New ventures and projects are quite likely. There is the possibility that you would receive a suitable job opportunity too. Your creativity will win you appreciation and rewards. Your energy and wisdom will bring good luck or good news. This is a very favorable week for people looking for a career change. A better understanding with your spouse brings happiness, peace, and prosperity at home. Proper exercise and diet will be important to maintain regular good health.
Weekly Taurus Horoscope: September 16 to September 22, 2024
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This week you will find pleasure in unusual yet simple ways. Work and business prospects are likely to improve this week. Your sense of responsibility and ability to accept challenges will put you in a leading position. Look into a project that will help you earn some extra money. Your colleagues and co-workers are not likely to extend much support. Clear thinking with a bit of diplomacy will ensure that you emerge a clear winner. New friendships are likely to convert into meaningful and long-lasting relationships. Utmost care is advised on your health.
Weekly Gemini Horoscope: September 16 to September 22, 2024
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This week starts with a thrust forward for those of you in the creative profession. An increase in responsibility will improve your monetary benefits. Re-evaluate your job situation or business activities and find means to strengthen your position. Secrets and important information should not be disclosed. Journeys will bring in happiness but prove very expensive for your pocket. The married will find their mate in a happy and cheerful mood during this week. It will be necessary that you take special care of your health and take extra rest this week.
Weekly Cancer Horoscope: September 16 to September 22, 2024
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This week you’ll find it easy to achieve your goals and live up to others’ expectations. Your pioneering efforts are bound to yield favorable results. You will also receive valuable advice about a career from a mature person. Income from new sources is likely to come in the middle of the week. New alliances and contacts will develop through social activities. Overseas travel or benefits from foreign land for some. You nurture romantic friendships by amicably resolving all conflicts. Your health could be better if you take your medicine on time.
Weekly Leo Horoscope: September 16 to September 22, 2024
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This week you should get ready for a big surprise. A fresh approach would certainly improve your efficiency as well as profits. You will spend money on buying some unique gifts. New partnerships and contacts will prove to be beneficial. An old friend will pay a surprise visit. You hold the center stage at home and you motivate youngsters and impress seniors. Love life will be full of favorable opportunities for a relationship or friendship with someone you are attracted to. Health issues will come under control with a new diet and exercise.
Weekly Virgo Horoscope: September 16 to September 22, 2024
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This week your analytical skills will help you get everything done on time and eventually success will be yours. You will receive immense recognition and appreciation for your efforts. On the financial front, you have to take maximum care. Control your wasteful expenditure. Arguments and confrontations should be strictly avoided. Don’t disclose your important secret to your friends. Your social honor will be on the high side. Your wife will give her maximum cooperation to you in your efforts. Take care of your health and do not neglect even a minor ailment.
Weekly Libra Horoscope: September 16 to September 22, 2024
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You have to make strenuous efforts to bring personal and professional matters to a satisfactory point. Inflow of income from various sources during this week is indicated. This week is a good time for job hunters. Utilize every opportunity that comes your way. Foreign-related matters would take shape. You will also read new books, browse the Internet, and discuss with people on these new topics. You will enjoy various kinds of happiness. It might be possible to date with your new partner at the end of this week. Health might disturb you this week so take care of your health.
Weekly Scorpio Horoscope: September 16 to September 22, 2024
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This week thinking positively would lead you to success. Your luck is better and your financial status will give your gain this week. Your decisions would be widely accepted by people around you. Your dreams might come true this week. Interacting with eminent people would bring you good ideas and plans. Businessmen will explore new and more profitable avenues. There may be some difference of opinion with your Love/spouse. Handle situations with care and caution. Your health will give you a positive indication this week.
Weekly Sagittarius Horoscope: September 16 to September 22, 2024
iDiva
Several good professional opportunities are likely to come your way. You may derive the maximum benefit from the available opportunities. Financial gains are likely, especially for those in the creative line. Start planning for a rare opportunity that will soon be in their hands. Good prospects for new entrepreneurs. Home improvement projects that you undertake would run smoothly. Letting the softer side of your personality show lets someone come closer to your heart. Health needs proper care and you should avoid sweets and junk food.
Weekly Capricorn Horoscope: September 16 to September 22, 2024
iDiva
The sudden influence of someone very powerful and influential would bring a new direction to your career. Recognition of your hard work in the recent past and an elevation in your social status would add to your sense of achievement. Excitement over new projects and financial gains will energy you. Students will do well in their educational accomplishments. Go out with close friends who understand your situation and your needs. Romantic matters and affairs of the heart will be exciting. Minor health ailments due to untimely food habits can cause some worry.
Weekly Aquarius Horoscope: September 16 to September 22, 2024
iDiva
Your home and personal life could be a source of encouragement and strength, provided you are willing to listen to the wise counsel. The employed will get the opportunity to elevate their professional career further. Great opportunities could knock at your door and this could be an important turning point. Your personal friends and family members will extend excellent cooperation to you. You are a true romantic with an equal share of passion thrown into an intimate relationship. Proper exercise and diet will be important to maintain regular good health.
Weekly Pisces Horoscope: September 16 to September 22, 2024
iDiva
New projects will be alluring and hard hour will ensure outstanding gains in the long run. You’ll attract more respect and honor from people young as well as old. Bold steps and decisions would put you in a better position in your organization. It is difficult for you to keep up your promise or your word. Friends are most helpful this week when they provide inside career tracks. Your Love/Relationship could be better if you devote your much time to your partners. Your health will be fine and you will feel energetic throughout this week.
Askganesha.com provides detailed horoscopes and insightful predictions for all zodiac signs, helping you understand the current energies and influences at play. With this knowledge, you can make more informed decisions and navigate any challenges with ease. For personalised consultations and astrological guidance, reach out to the experienced astrologers at Askganesha.
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UVU players prepare to take the field before the exhibition game against BYU in Orem on Wednesday, Aug. 7, 2024.
Utah Valley redshirt junior defender Haley Funn and junior goalkeeper Leah Wolf have been named the Jersey Mike’s A Sub Above WAC Women’s Soccer Players of the Week, as announced by the Western Athletic Conference on Tuesday.
Funn, a native of Great Falls, Virginia, earns Defensive Player of the Week honors after anchoring the Utah Valley defense in a historic 2-0 shutout victory over in-state rival and Big 12 opponent Utah. The Wolverines secured their first-ever win over the Utes in nine tries, with Funn playing a crucial role in keeping Utah off the scoreboard. Her leadership and defensive prowess helped UVU control 55% of the match’s possession, consistently making critical stops to protect the lead.
Wolf, hailing from Rochester Hills, Michigan, was named Goalkeeper of the Week after an outstanding performance between the posts. She secured the shutout win against Utah and played a pivotal second half in goal against No. 11 Utah State without conceding a goal. In total, Wolf played 135 minutes of flawless soccer, making 11 saves on the week.
Utah Valley continues road play this week, traveling to Davis, California to play UC Davis on Thursday. Kickoff is set for 6 p.m. The game will be broadcast live on ESPN+
On the men’s side, Utah Valley swept all three of the UCU WAC Player of the Week awards, with Omar Yehya, Tom Dobek-Pietrowski, and Ben Williams earning recognition from the league. It is the first time in program history the team has won all the Player of the Week awards in a single week.
Yehya, a redshirt senior from Redlands, Calif., earned his first Offensive Player of the Week honors for his efforts in the Wolverines’ two wins last week at FAU and FGCU. Yehya contributed on all three of Utah Valley’s goals, assisting on Isaac Emojong’s game-winner on Thursday at FAU and netting a brace on Sunday at FGCU. Yehya is currently on a five-game point streak, with a goal contribution in each of the team’s games thus far. Yehya’s streak is the second-longest in program history, and the longest since Blake Frischknecht scored in seven straight games in 2019.
Dobek-Pietrowski, a graduate student from Düsseldorf, Germany, earned his second-straight Defensive Player of the Week honors and the third overall in his UVU career. Dobek-Pietrowski played all 180 minutes of the two games last week, and was instrumental in securing Utah Valley’s first back-to-back road shutouts since 2017.
Williams, a junior from Lehi, Utah, earned Goalkeeper of the Week honors after he picked up the first two clean sheets of his Division I career, including an impressive seven-save effort against FAU on Thursday. Williams’ seven saves were the most by a Wolverine since Joseph Wheelwright in 2021, and is tied for the sixth-most in a game in program history.
Utah Valley returns to action on Friday night at Clyde Field when the team hosts the Cal Poly Mustangs. Kickoff is scheduled for 7 p.m. MT, and the match will be streamed on ESPN+. Tickets are available at GoUVU.com/MSOCtix.
UVU baseball announces fall schedule
Utah Valley baseball head coach Nate Rasmussen has announced the 2024 fall schedule. The Wolverines will be at home four times in the fall.
Utah Valley will open the fall slate on Friday, September 20, against the College of Southern Idaho. The Eagles finished 2024 with a 31-25 overall record and 13-16 in the Scenic West Conference. The first pitch is set for 1:00 p.m. MT.
The Wolverines will head north to Smith’s Ballpark on Oct. 12. Utah finished 2024 with a 33-22 record and finished 1-1 in the Pac-12 tournament but did not advance out of pool play.
The 2024 fall season will conclude with the three-game Wolverine World Series, an intrasquad series at UCCU Ballpark from Oct. 24-26.
UVU will look to first-year skipper Nate Rasmussen to build on the last two seasons, where the Wolverines finished at least .500. More information about the 2025 season will be announced in the winter months.
BYU to remember 9/11 with Tower Run
BYU Athletics will host a Tower Climb at LaVell Edwards Stadium on Wednesday, Sept. 11 at 7 p.m., to honor the lives lost in the attacks of Sept. 11, 2001.
Participants will climb 2,071 steps representing the 110 stories of the World Trade Center, paying tribute to the first responders who climbed those steps, sacrificing their lives to save others.
Firefighters, law enforcement, military and bomb squad are welcome to participate in uniform and gear. Weapons may only be carried by current law enforcement.
Photographs of fallen heroes will be displayed on the stadium video board. Participants are encouraged to pause briefly and read the names in recognition of their sacrifice.
No tickets are required for this event. Stadium gates will open at 6 p.m. Participants to enter through Gate 1 only. No additional spectators.
A waiver must be signed in order to participate. Click through below to fill out the waiver, or find them via QR code at the stadium.
A recent study has provided new insights into the relationship between alcohol consumption and health risks in older adults.
The research highlights some potential benefits associated with drinking wine, particularly when consumed with meals.
Michael Apstein, a wine writer and assistant professor of medicine at Harvard Medical School, discusses these findings in light of ongoing debates about the health effects of moderate alcohol consumption.
Moderate Drinking
Historically, research and popular media, have suggested that moderate drinking might offer cardiovascular benefits.
However, more recent studies have cast doubt on these claims, indicating that any level of alcohol consumption can increase cancer risk and may be detrimental to health.
One significant issue with past research is that it often fails to differentiate between types of alcohol – wine, beer, or spirits – and whether it is consumed with or without meals.
These factors are crucial because the type and consumption pattern of alcohol can influence blood alcohol levels, which in turn may affect health outcomes.
Recent Study
A recent study published in JAMA Network Open addressed these variables.
Conducted by researchers from Spain and Harvard T.H. Chan School of Public Health, the study analysed data from 135,000 UK residents over the age of 60, using information from the UK Biobank.
The researchers examined how alcohol consumption patterns affected mortality, particularly among frail individuals and those with lower socioeconomic status.
The study found that heavy drinking was linked to higher mortality rates, especially from cancer and cardiovascular disease, in frail individuals and those with lower socioeconomic status.
Drinking with Meals
However, it also revealed that wine drinking, particularly when consumed with meals, was associated with lower overall death rates and reduced mortality from cancer and cardiovascular disease.
Interestingly, while the chemical composition of alcohol in wine is the same as in spirits, the context of consumption – wine typically being consumed more slowly and with food – seems to result in lower blood alcohol levels, potentially leading to better health outcomes.
This pattern appears to mitigate some of the risks associated with alcohol consumption.
Establishing Caution
However, it is crucial to note that this study only identifies associations rather than establishing causation.
It does not conclusively prove that drinking wine with meals directly reduces mortality or the risks of cancer and cardiovascular disease.
The observed benefits could also be influenced by other factors, such as the overall lifestyle and health habits of those who consume wine moderately.
Get ready for a new week (Picture: Getty/Metro.co.uk)
An upcoming Uranus retrograde forces you to slow down, stop relying on tech or data, and get back to trusting your instincts and living more fully in the present, without distraction.
The New Moon in Virgo brings an urge to streamline and declutter your life, home, and mental stimulus accordingly. Less is more. You feel like you want things to be simpler, easier, and less busy.
You feel like you’re more effective when you’re focused and organised around direct, clear objectives. Life always gets chaotic but it’s better to at least start simple, right?
Let the tarot guide you to the one step you can make this week to de-clutter and streamline your lifestyle, making life just easier and simpler!
Aries
March 21 to April 20
What do you want to introduce? (Picture: Getty/Metro.co.uk)
Tarot card for Aries for this week: Ace of Wands
Meaning: Start a new system, organisation style, or project to actually create something that keeps you flowing as easily, quickly, and without interference as possible – from bills to exercise to meal prep to admin to work tasks. It’s all in scope.
New ways and means are the way forward. You are ready to overhaul and introduce fresh thinking to your everyday way of living. Try different things. Ask for advice. See how others do it. Adopt what you think might work, test drive it.
Marie Kondo-ify your life (Picture: Getty/Metro.co.uk)
Tarot card for Taurus for this week: Five of Coins
Meaning: You are a hoarder. You find it very hard to let go of anything you claim as a possession. You get funny about de-cluttering and clearing out, unless you do it ruthlessly almost as soon as you’ve used something once (before the attachment starts!).
This week, be ruthless. Go through your possessions, to-do list, friendship circle, weekly commitments etc and strike off anything that has served its purpose, doesn’t bring use or joy, or feels old and stale. Get rid.
Time for some emotional homework (Picture: Getty/Metro.co.uk)
Tarot card for Gemini for this week: Ace of Swords
Meaning: You have got a mind or mental overwhelm situation brewing – too many thoughts, opinions, ideas, and stuff swirling around in that big old brain of yours… so take a load off.
Spend this week expressing yourself – to others out loud, to the mirror, to your journal, to a voice recorder. Get all of this mental clutter out of your head. Make lists. Let things go. Forgive and forget. Move on. Cancel stuff that isn’t working. Act on the truth of what you feel, playing to the truth will be what gets you through this to a better position.
Get out there this week (Picture: Getty/Metro.co.uk)
Tarot card for Cancer for this week: Knight of Cups
Meaning: Your social life is an area that is ready for some attention. The Knight of Cups sweeps in to ask you to make more effort in arranging, suggesting, researching the things you really fancy doing – be they outings, hobbies, trips, homely gatherings or new activities.
Nothing happens without it being sorted out and it’s time for yours truly to step up and make what you want to happen actually happen! Get the ball rolling and others will join in and help. People want to spend time with you!
Being stubborn will get you nowhere (Picture: Getty/Metro.co.uk)
Tarot card for Leo for this week: Justice
Meaning: You might hate me saying this but Justice would suggest that if only you’d take the well-meaning and good advice offered to you by others then your life would be easier! People have been helping and suggesting ways of doing things differently, but you’ve been resisting because it triggers your pride or ego to think others don’t like what you’re doing.
Put all of that aside and just accept this person has a point. Take the advice, it’s free and it comes from a good place. Stop being proud and defensive.
Organisation comes easy for you (Picture: Getty/Metro.co.uk)
Tarot card for Virgo for this week: The Hermit
Meaning: The Hermit is actually your tarot talisman card, representing your sign’s thirst for intelligence and knowledge. So, guess what… you do actually know best! Perhaps your only distraction from living your life organised and calm is when you listen to other people and let them browbeat you into doing it in a way you didn’t really want to.
So, trust yourself Virgo. You are the supreme of admin and organising and knowing how to practically do things perfectly!
Use that natural talent for finding the middle ground (Picture: Getty/Metro.co.uk)
Tarot card for Libra for this week: Knight of Swords
Meaning: You need to be assertive this week and push back on things which aren’t actually your responsibility or problem, but are being nudged in your direction. Create a boundary, say no, draw a line, be bold.
The Knight of Swords will help you to say what needs to be said without it sounding angry or aggressive. You are a natural diplomat anyway but you just need to up the force with how you land your points. Don’t be taken advantage of. Don’t do what others ought to be doing. It’s on them, not you.
Enough is enough, Scorpio (Picture: Getty/Metro.co.uk)
Tarot card for Scorpio for this week: Five of Wands
Meaning: Too much of your energy has been siphoned off by negative or toxic people or situations recently, and it’s draining because you simply can’t win there. So, withdraw. Your ego makes you think that means quitting, but it’s actually wisdom and self preservation. Why give your time (freely) to idiots?
You have bigger, better brighter priorities and actions to tackle. You are pouring water into a hole-ly bucket. Stop! Invest in positive, healthy, happy, sustainable places and feel the rewards immediately.
You can’t pour from an empty cup (Picture: Getty/Metro.co.uk)
Tarot card for Sagittarius for this week: Judgment
Meaning: Design your everyday life to serve, suit, and sustain you, and you alone. Even if others rely on you… if you’re not happy, well, capable, and enthused, then you won’t give them what they need. So put yourself first. Might feel selfish but it is not.
Judgment shows you’re going through a process of really learning what you want, like, and need. You have enough insight now to make some practical changes to how you live in order to deliver some of this. Do it this week.
Doing the same thing over and over and expecting different results isn’t wise (Picture: Getty/Metro.co.uk)
Tarot card for Capricorn for this week: The Hanged Man
Meaning: To say what a practical person you are, you can get stuck in some strange ruts and habits which really don’t serve you well at all. You can be stubborn!
The Hanged Man asks you to be honest about a system, habit, process, or task that is just not working out. It’s a flop. Admit it. And then stop doing it. Go ask a few people what they think about it and get outside opinions. You are missing a trick. You need to get out of your head and find a new angle into this ‘thing’, and then it can work wonders!
Tarot card for Aquarius for this week: Seven of Wands
Meaning: Too many competing demands and pressures right now. You can’t see the wood for the trees because the wood is too crowded! Get your metaphorical axe out and start stripping back and pruning how much there is.
When it’s clearer, you will think clearer, and the next steps will be visible and obvious. Right now, it’s impossible to make forward progress because you’re pulled in all directions. It’s a struggle just to stand still! Streamline.
Get some outside input (Picture: Getty/Metro.co.uk)
Tarot card for Pisces for this week: The Hierophant
Meaning: Go find your most practical, shrewd, realistic, and capable friends, family, and colleagues and get all of their best life advice, tips, hacks and input. What would they do in your shoes, regarding various things? What next step would they take? What do they wish they’d have known way back when?
Use this info. You can leapfrog ahead to sound solutions when you use the wisdom of others to pressure test your own ideas or instincts. And you will also enjoy these conversations very much!
Kerry King, the tarot queen, uses tarot and star sign wisdom to create inspiringforecasts and insights, with over 25 years fortune telling experience, and many happy clients all over the world. You can book a personal, written reading, which comes as a beautifully illustrated brochure, through Etsy or join her new Tarot Club and get weekly forecasts and more for £5 a month.
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