Angling For Success
For high school students, it’s the most important investment they’ll make in their future. Picking the right college shouldn’t be done overnight. Two experts – OU’s executive director of Recruitment Services, Andy Roop, and Oklahoma City University’s associate director of Admissions, Kendall Ellexson – offer tips for students searching for the right colleges and universities.
It’s no surprise that academic programs topped both of the experts’ lists. If a college doesn’t offer the knowledge or training a student seeks, what’s the point? “For students, the issue that rises to the top every time should be academics,” says Roop. Students that choose schools that aren’t an academic match for them are wasting time and money.
It’s hard for high school students to know what they plan to do with the rest of their lives. They may not be able to answer that question, but they should get as close to an answer as they can. “Your major is the reason you’re going to school and has everything to do with what you plan to do with your career. Students should be looking at their major and make sure it’s what they’re interested in. Then they should make sure the school has other options available. Academically, a good school will have a little bit of everything,” says Ellexson. A school with academic range will give students room to maneuver if their interests and career plans change.
College isn’t cheap. Even students without a good handle on their career ambitions need to take a close look at the future value of their degrees. “We encourage students to think about that very seriously. The last thing we want to do is encourage a student to come to college, go into a degree program that provides a lower salary and graduate with a financial burden that follows them for years,” says Roop.
The second consideration that showed up on experts’ lists is a natural: financial aid. It changes the math when it comes to weighing a degree’s value against future income. “We want to make sure we’re helping students find every opportunity to help with the costs of their educations. We reach out and encourage prospective students to file financial aid applications so we can help them look at the cost of their educations,” says Roop.
“We believe 100 percent that if students are having a great time in school, it is much easier for them to do what they need to do to succeed.
“College is a more diverse environment than high school. Outside activities give students the opportunity to challenge themselves and move outside their comfort zones. It’s also a way for students to have a blast while working on the reason they’re here: academics.”
There is, after all, more to college than just studying. Finding a balance between academics and enjoying themselves makes students better performers.
According to Ellexson, one often-overlooked characteristic of universities is size. “A lot of students have an idea of what they think college is. But the truth is that size affects the entire experience. Students should be looking at this when they visit prospective schools. Some students are comfortable with a large school and know they’ll get what they need from it. For the student that wants more of a one-on-one experience and really get to know their professors and other students, a smaller environment is the way to go,” she says.
Both Roop and Ellexson agree that this list could be expanded considerably. But these five areas make up the core of any student’s search for the right college. If they’re nailed down during the college search, students are more than half of the way toward success at school and, ultimately, a fulfilling job career after graduation.
In The Money
Tulsan Carrie Williams can make the shot. A single mother with two jobs, Williams finds time to pursue her passion: pool. Highly competitive, she plays to win, and she plays against the best of the best. Williams recently placed 33rd out of 64 players in the Women’s Professional Billiards U.S. Open 9-Ball Championship, held at Tulsa’s River Spirit Casino.
An operations service manager at Level 3 Telecommunications, Williams services the top one percent of the company’s clients. On the felt she plays the top one percent of the game’s competitors. She excels at both.
Unlike many of her competitors, this 30-year-old pool shark has only been in the game for 10 years. And she found her way into the sport in an unusual way. After a bad break-up with a boyfriend, she wandered around Tulsa looking for a distraction. She landed at the now defunct Tulsa Billiard Palace, where she spent 12 hours watching professional pool players play game after game. It was love at first sight.
“I walked in, and I’d never picked up a pool cue, didn’t even know much about the game and that night there were two guys playing and gambling. I was mesmerized by it. I sat there and watched for 12 hours. I’d never seen anything like it,” says Williams.
Enthralled by the game, Williams kept coming back. Even with her busy schedule, Williams worked in 10 hours of practice a week. Within four months of her introduction to the game, she was playing in the hall’s weekly tournaments. Over the years she improved her game, learning from and playing against the hall’s regular professional players.
In 2012 she got a lucky break, a brush with fate that put her in the pro league. When two players dropped out of the U.S. Open, a last-minute qualifier was held to fill the spots. Williams won a place in the bracket. She won one match – no easy feat at that level – and earned a ranking in the pro world of women’s billiards.
Williams has reached a level where her professional pool forays pay for themselves. Her performance has attracted sponsors. High-end pool halls such as Tulsa’s Magoo’s, Midwest City’s Jamaica Joe’s and Muskogee’s O’Dannon’s all have a stake in William’s success.
“The players at the pool hall are family to me. My first goal, which sounds silly now, was to be able to beat all the guys at the bar by the time I was 21,” she says. “When I started, I learned a lot from the professionals that hung around the hall. My competitive drive was there from the start. When I started playing well enough to enter local tournaments, I realized it was going to be more than just a hobby for me. It was something that would pay for itself eventually.” She eagerly pays it forward, happy to give tips and advice to newbies that show up at her favorite hall, Magoo’s.
Williams intends to continue competing at the professional level. She’s been completely pulled in by the game. She watches her mailbox closely for the next invitation to a pro tournament. “What keeps me coming back is the rush of hitting the perfect shot or winning a match,” she says. “It’s an addiction. I just try forever to replicate that feeling. And there’s so much gratification in the game.
Eat Your Way Healthy
Many people believe good health and fitness begins in the gym, but according to nutrition and fitness experts, it actually begins in the kitchen.
A well-balanced diet paired with physical activity is the ideal lifestyle for people at any age, but according to health experts, senior citizens are more prone to health risks and diseases due to age and should pay careful attention to what’s in their refrigerators and pantries.
“It is important for us to eat healthy and live a healthy lifestyle,” says Megan Schutte, RD/LD, St. John Healthy Lifestyles. “Weight is important if there are health issues associated with your weight, but overall we want to be at a weight that is healthy to us, and that may not be our ideal body weight.”
Dietitians stress the importance of diet in maintaining a healthy weight and overall health, specifically for older adults, who naturally become more sedentary as they age and face obstacles like cooking for only one or two people in the home.
Having a well-balanced diet also helps prevent chronic diseases, says Karen Massey, RD/LD and Community Wellness Educator with Integris Health.
“Some of the major diseases, and the number one problems are heart disease, stroke and diabetes, and eating choices play a role in that risk,” Massey says. “Eating healthy foods and having a nutritious diet decreases the risk of these diseases.”
Diet is at the center of lifestyle choices, and based on poor lifestyle choices, diet becomes one of the big obstacles, Massey adds.
Senior citizens do have resources available to them when planning meals, grocery shopping and even eating on a budget.
“The most important thing in overall health is to eat a well-balanced diet and everything in moderation,” Schutte says. “Following the MyPlate plan is a great way to do this.”
The website, www.choosemyplate.gov, is the current nutrition guide published by the US Department of Agriculture.
The website includes videos, physical activity planning, calorie charts, tips on healthy eating when on a budget, sample menus and recipes and information on weight management.
“It gives us foods from every food group and helps keep our portions under control,” Schutte says. “We need all of the food groups. Again, everything should be eaten in moderation. Protein is key in weight loss. Making sure you have protein at every meal and with each of your snacks is important.”
Schutte says some good snack protein examples include non-fat Greek yogurt, low-fat cottage cheese, two percent string cheese or a mini, low-carb protein bar.
When stocking the cabinet and refrigerator for the week, Schutte says lean protein and vegetables are a must.
“Always have lean protein sources like chicken, lean beef and fish – frozen is fine,” Schutte says. “Frozen or fresh veggies are important to always have on hand, as well as whole wheat breads or starches to complete your meal. Also, olive or canola oil is a good tool for cooking.”
In many instances, senior citizens are cooking for one or two, which is sometimes hard because they are used to cooking for families, Schutte says.
“Getting in the habit of cooking smaller meals may be hard for some people,” she says. “Also, consuming adequate portions sometimes becomes difficult for senior citizens. Healthy frozen meals that are low in sodium can be an excellent tool to help with these issues.”
An American Shangri-La
Arrive early at your accommodations, settle in and practice an important skill for all visitors to Lake Tahoe: studying tomorrow’s weather report. Whichever resort or area of town you’re staying in, there is sure to be an alpine charm to enjoy when acquainting yourself with your environs. If your plans include skiing and you haven’t made advance plans, now would be the time to do it, and most hotels and resorts will be able to help you on-site.
Saturday morning, enjoy breakfast at your hotel or nearby, and then it’s time to take to the slopes. Now, Lake Tahoe is surrounded by numerous ski sites and slopes and its best to do research well in advance both on slopes at your skill level and those in the best condition during your stay. Options include Northstar and Heavenly, which is popular with beginners and families; Alpine Meadows, which features lower rates and opportunities for skiers of all levels; Homewood, which is a more relaxed environment; and Squaw Valley, arguably the most popular ski resort in California. Others abound and, again, advance research is key. Depending on your ski schedule, grab lunch where convenient or enjoy hearty pies at Base Camp Pizza or excellent street tacos at Jalisco Grill in South Lake Tahoe, or more upscale, California-inspired fare at Stella in Truckee. That should carry you through afternoon skiing and help build an appetite for dinner. Enjoy a stroll through any of the quaint towns in the evening, and step in any lively pub for a drink before enjoying the area’s fine dining. For dinner, consider the clever creations at Evan’s American Gourmet Café or Café Fiore in South Lake Tahoe.
Sunday morning, delay the start of your skiing and have breakfast at Fire Sign Café in Tahoe City or Driftwood Café in South Lake Tahoe, for the region’s best breakfasts and plenty of energy for the slopes. Cut your afternoon skiing short enough to enjoy a few other options in the area to round out your trip. Weather permitting, there are myriad possibilities, including horseback riding, gaming on the Nevada side and the popular Gondola at Heavenly sojourn with its spectacular views of Lake Tahoe. Alternately, consider a visit to the North Lake Tahoe Historical Society and Gatekeepers Museum for a look into the region’s past. A little shopping at the Tahoe/Truckee Factory Stores can be fun and then finish your final evening with dinner at Pianeta Ristorante in Truckee or the romantic River Grill in Tahoe City. Either way, it will be a tasteful conclusion to your Lake Tahoe adventure.
Stay In Style
Northstar Lodge – Hyatt Residence Club is a quintessential Tahoe area resort lodge on the north side of the lake in Truckee. The lodge-like environment extends to comfortable rooms, a mountain village environment and ski-in, ski-out access. Accommodations range in size and configuration, with rooms facing Northstar Village often cited as having better views. www.northstarattahoe.com
Resort at Squaw Creek is a luxury mountain resort five miles from the shores of the lake and with ski-in, ski-out access and a host of amenities in its 400-plus rooms and common areas. These range from fireplace suites to hot tubs, swimming pool and all the tech amenities one would expect in a luxury resort. www.squawcreek.com
Basecamp Hotel is a smaller, refurbished boutique hotel that pairs a friendly lodge environment with an expedition base camp feel, particularly enjoyable to the adventurous and to family travelers. Located in the heart of South Lake Tahoe, it is just steps from the mountain and minutes from the lake, Basecamp Hotel expands visitors’ sporting opportunities, particularly in the summer, while taking nothing away from potential on the slopes. www.basecamphotel.com
At a Glance
Access: Lake Tahoe is most easily accessible via Reno/Lake Tahoe International Airport.
Population: Approximately 21,000 (South Lake Tahoe); approx. 1,500 (Tahoe City)
Climate: Snowy highland climate featuring frequent heavy snow in the winters and warm days and cool nights in the dryer summer months. Extreme weather possible virtually year-round.
Main Attractions: Skiing and other winter sports make Tahoe a cool-weather destination with few rivals. Summer offers numerous other sporting and outdoor adventure itineraries.
Hot Picks
Go north!: Although most travelers stay in area resorts and in South Lake Tahoe, the town of Tahoe City on the northwest shore of the lake is worth a visit with a more relaxed, slight hippie feel to it.
Chains: If accessing the Lake Tahoe region by vehicle, it is essential to bring snow chains with you. Sudden, dramatic snow has fallen as late in the year as June and authorities will absolutely mandate all non-4WD vehicles to deploy chains.
Summer: Don’t overlook the possibility of a summer visit to Lake Tahoe, when the region has a whole different beauty and a host of diverse outdoor recreation options.
Visit Online
www.visitinglaketahoe.com
The Predictor
David Andra is meteorologist in charge at the National Weather Service in Norman. Raised in Kansas, the variety of weather in the plains sparked Andra’s interest in meteorology. He attended the University of Oklahoma and has worked for the NWS since 1987.
The most important function of the National Weather Service is the protection of life and the safety of citizens. It can be protection and safety from winter storms, ice storms, blizzards or tornadoes. (As meteorologist in charge), I’ll likely be out there working, keeping my eye on the pulse of the storm, but I also coordinate with federal agencies as well as those across the state. I also handle the administrative part to make sure we follow the rules and that people get paid.
I think I’ve been best suited in the science and technology route (of meteorology) and have appreciated the opportunity. I’m glad the meteorologists in Oklahoma have a lot of notoriety, because they are an important way that people get information. There have been lots of big tornadoes, but not nearly as many fatalities as there could have been because of the notoriety of the media and (on-air) meteorologists.
I guess I’d not use the word “exciting” necessarily, but fast-paced decisions like tornado warnings definitely get the adrenaline going. Storms form quickly, and tornadoes can come on in minutes, so much like a fireman with a large building fire or a doctor with a heart attack patient, there’s a lot of adrenaline associated with tornado events in Oklahoma.
Technologies have changed over the past couple of decades. Across the nation, Doppler radar has been one of the most important technologies to come along. The explosion in computer technology has helped to combine workstations in the office, plus super computers can run models of atmospheric conditions. Several systems have been upgraded, and we have more advanced sets of software. Doppler radar network is almost 20 years old, and it’s been retrofitted with new kinds of data to tell us about precipitation. One of the most important things (in advancements) is the continued growth of computer technology, which allows us to produce more accurate forecasts.
We are beginning to gear up for springtime operations with back-up tests and getting ready to go. There’s a role for citizens of Oklahoma to play in thinking about what you’re going to do if there’s a tornado watch, what will you do? Where will you go and what will you do? It’s better to think about what you will do before you do it.
Healthy Heart
The month of February exemplifies matters of the heart. While love might be the first to come to mind, the Centers for Disease Control and Prevention have dubbed February as American Heart Month. The CDC is dedicating the entire month to education and prevention of the No. one leading cause of death in America: heart disease. Its Million Hearts initiative aims to prevent a million heart attacks and strokes in the U.S. before 2016.
According to the CDC, one in every three deaths is caused by heart disease and stroke, an estimated 2,200 deaths per day.
“There are one to 1.2 million heart attacks each year in America,” says Dr. Wayne N. Leimbach, Jr., medical director for the Oklahoma Heart Institute. “About a third of those people die, and most of the deaths occur before the patient arrives at a hospital.”
The diagnosis is even worse for Oklahoma. Our 2011 State of the State Health Report showed 27 percent more Oklahomans die of heart disease than the national average, the second highest in the nation.
“Oklahoma (has) one of the highest levels of risk factors, such as obesity, diabetes, smoking, high cholesterol and hypertension, creating the perfect storm for high prevalence of heart disease,” says Dr. Jose Exaire, medical director for OU Physicians Heart and Lung Clinic. “Unhealthy lifestyle, such as sedentary behavior, adds to the risk. And, the prevalence of (these) risk factors continue to increase in the country, especially in Oklahoma.”
There is good news to these scary statistics. For most people, this killer is preventable, assures the physicians.
“Most of the risk factors (for heart disease) are modifiable,” explains Exaire.
While age, gender and your heritage impact your risk for heart disease, obesity, smoking, diabetes, cholesterol and hypertension greatly increase your risk of developing cardiovascular disease. These conditions are often caused by or made worse by poor diet and lack of exercise.
“Unhealthy lifestyle is a major factor to heart disease,” confirms Leimbach. “Americans eat significant quantities of unhealthy foods, exercise too little, and too many Americans continue to smoke.”
You do have the power to decrease your risk of having a heart attack or stroke.
“Maintaining good heart health (is) the easiest and most cost-effective tool that we have to lower the incidence of heart disease,” says Exaire.
Simply put, you only have one heart, and you need to take care of it, encourages Leimbach.
Don’t wait. The earlier you start taking charge of your heart health, the better.
“The earlier in life a person starts prevention, the greater the reduction in risk a person will experience,” shares Leimbach.
So how does one get started? Here are five important steps to better heart health, which will dramatically reduce the risk of developing heart disease.
Step One:
Visit with your doctor about your heart’s current status. “The most important thing a person can do is to be screened for the major heart risk factors, and then aggressively treat those risk factors,” says Leimbach.
Talk with your doctor about family history, blood pressure, blood cholesterol levels, blood sugar, activity and whether or not you smoke. Once you understand your at-risk areas, you can appropriately tackle your heart health.
“Follow the recommendations of your health professionals,” stresses Exaire.
Step Two:
Exercise daily. Your heart is a muscle, just like any other muscle in your body. Exercise is important in keeping it strong and in good working order. Physical activity also helps control blood cholesterol, diabetes and obesity, as well as help lower blood pressure for some. Don’t be overwhelmed or feel pressured to buy pricey equipment. Start small and simple.
“Walk a minimum of 10 continuous minutes a day,” recommends Leimbach.
Then, work your way up to 30 minutes of moderate exercise three to five times a week, advises Leimbach. All exercise is beneficial, but more strenuous activities provide greater health benefits.
Step Three:
Eat a healthy diet low in cholesterol, saturated and trans fats, sodium and sugars. Heart disease in its simplest definition consists of blockages in the arteries that feed blood to the heart muscle. These blockages are a result of atherosclerosis, which is a silent buildup of plaque, explains Exaire.
“The blockages inhibit the heart from effectively pumping adequate amounts of blood to meet the body’s needs,” says Leimbach.
What you eat and how much matters. Sticking to a healthy diet is the best way to manage cholesterol, blood pressure, diabetes and weight; all will directly reduce the risk of developing blockages.
“In general, a normal diet should be around 1,800 calories for women and 2,000 calories for men,” outlines Exaire.
“If your cholesterol is a concern, focus on a diet low in cholesterol and saturated and trans fats,” shares Leimbach. “Manage high blood pressure by limiting sodium intake.”
“People with diabetes or pre-diabetes need to aggressively control blood sugar levels,” adds Leimbach.
An easy way to get started on the path to a healthier diet is to simply eat more fruits and vegetables, encourages Exaire.
Step Four:
Keep a healthy weight. Excess weight increases the heart’s work as well as raises other risk factors like high cholesterol and high blood pressure. Obesity can also make diabetes more likely to develop. The American Heart Association says losing even 10 pounds can improve the heart’s health.
“There are great internet resources to calculate body mass index to see if you have a healthy weight,” offers Exaire.
Step Five:
Don’t smoke, and if you do, quit. A smoker’s risk of developing heart disease is two to four times higher than that of a nonsmoker, according to the American Heart Association. Also, cigarette smoking increases the risk of sudden cardiac death in people that already have heart disease.
“People make plaque blockages in the arteries of the heart at different rates; however, the plaque buildup is accelerated in individuals who smoke,” warns Leimbach.
Remember that you have the power to ensure your heart beats for many more years to come.
“If you want to decrease your risk of having a heart attack or stroke, you should follow a healthy diet, exercise, quit smoking, go to your doctor to be evaluated for conditions such as high blood pressure, diabetes, obesity and high cholesterol,” reminds Exaire. “And, most importantly, be compliant with the recommendations of your health professionals.”
Heart Health and
the Sleep Paradox
Logic might appear to dictate that the more sleep one gets, the healthier the body will be and thus the healthier the heart will be, reducing the possibility of a heart attack.
However, data suggests that those who get too little sleep and those who sleep longer than average are both at increased risk of heart disease and thus heart attacks. A 2011 European Heart Journal review of 15 medical studies found that short sleepers (on average less than six hours sleep nightly) and long sleepers (on average nine or more hours nightly) had increased risk of developing or dying from coronary heart disease in subsequent years, by 48 percent and 38 percent, respectively. The same study showed both type of sleepers also had dramatically higher chances of stroke.
Scientists have yet to be able to fully explain the dynamic in part because the cardiac effects of sleep are not entirely understood. – Michael W. Sasser
Toddy For The Body
Before today’s era of erecting protective bubbles around children, many youth’s first experience with alcohol in decades past was imbibing a hot toddy when ill or when winter chill set in. Blame old-school parenting. Or else blame the Scots, who are generally considered the originators of the term if not the historic hot beverage itself.
A hot toddy is typically a mixed drink made with some sort of liquor, water, sugar and spices, served hot. Traditionally it’s served before going to bed or when the weather is damp and cold. In generations past it was also utilized as a treatment for the common cold and particularly for youngsters, although today we know it might be more harmful than helpful. Still it often put young drinkers to sleep, which might have been its intended purpose.
Serving minors hot toddies today might result in a phone call to DHS (if it still exists), but adults certainly can, and many likely will with the onset of Oklahoma’s cold, damp winter.
For a traditional hot toddy with Scottish influence, dissolve a teaspoon of honey in a small amount of boiled water in a mug, add 1-2 teaspoons of whiskey and top with more boiled water. Add a cinnamon stick and one clove, let steep for five minutes and then remove both from the mix. Lastly add a slice of lemon, a pinch of nutmeg and serve. Variations in spirit and seasoning abound online and in the recipe books of older folks today who remember well how to get a good night’s sleep—even when beset with sniffling children
Finding The Right Fit
Some you drive by every day. Some you regularly see on the news. Some you’ve never heard of before.
There is no shortage of private school options in Oklahoma, but parents must sift through numerous defining factors to determine what school is the right fit for their child. Religious affiliation, cost, class size and educational philosophy are just some of the big questions parents must ask.
Obviously, not every school will fit every child.
“The curriculum, schedule, class size, special programs, tuition, atmosphere of a school and other factors determine the school’s ‘fitness’ for your child,” says Olivia Martin, interim director of admissions at Holland Hall.
There are certain factors that all parents should consider when evaluating if a school is right for their child.
Gut Response
As simple as it sounds, the feeling a school gives parents and students is a great indicator of fit.
“It’s the feeling the parent gets when they walk through the door,” says Matt Vereecke, school director of Monte Cassino. “Schools really take on the feeling of their community, so parents can usually identify if the school has a good administration, whether the kids there are happy or sad, and they’re not going to put a student in a place where they’re not going to be happy. If they’re not happy, they’re not learning.”
Child’s Personality
Structure or independence? Quiet or community? Parents must first know their child and his or her strengths before evaluating school programs.
“As the parent, you know if your child has certain needs and/or preferences and in what kind of classroom/curriculum her/she will thrive,” says Martin. “Does the school provide programs that challenge and inspire your child in his/her interests and strengths?”
Community And Educational Philosophy
“Every school has its own personality and, really, its own charisma,” says Vereecke. “These are the people that will become the parents’ friends and their student’s friends. Parents have to ask, ‘Who will my student be when they leave this place?’”
The community aspect of the school should not stay inside the schoolhouse doors either, says Martin.
“School is a second home to students, and the school culture should mirror a caring family,” she says. “The school should not only foster a sense of close community within its walls, but also work to make the larger community in a city a better place through community service and participation in civic events.”
Schools that encourage students to be an active part of the community often have more successful students leaving high school.
“A well-rounded student is more likely to attend the college of his/her choice and will also take a variety of skills and knowledge into the larger world,” says Martin.
Class Size And Ratios
Regardless of age, small class size and individual attention can make a difference to students.
“Students often experience more success in all areas if they are in smaller classes with qualified and nurturing teachers,” says Martin. “The classes should be small enough that the teacher(s) can truly know each child on a personal level.”
Religious Orientation (Or Not)
Many private schools across the state have a religious affiliation, which some parents seek out and some don’t really consider.
“The religion question is usually the biggest we get,” says Vereecke. “We’re focusing more on universal human values like building community, learning hospitality and serving others than on proselytizing. We would say our values are Catholic, but they’re really universal aspects: If you’re Catholic we want you to be a stronger Catholic; if you’re from a different religion, we want to help you be stronger in your faith.”
Tiered Considerations
Though certain criteria are more important at certain ages – for preschool level students, the teacher is one of the most important considerations a parent must make, while middle schools can be evaluated on how prepared their students will be to enter high school – the match of the school to the student remains the most important factor for determining fit.
“Discovering whether your child can thrive and grow in all areas in that particular school” is the most important factor, says Martin. “If you instantly feel you belong there when you visit the school, you probably do.”
