Unsafe parkway

Re Violent crimes rise on American River Parkway. He took issue with me just being there, cyclist says (sacbee.com, Aug. 10): The American River Parkway is completely out of control, and Supervisor Phil Serna is the only elected official who has shown leadership on this issue. It is obvious what needs to be done. A complete sweep by law enforcement and related agencies. No one can use this public area safely. Mentally ill people need to be treated. Sex offenders and parolees have no right whatsoever to use this public land as a campground. No more of this feel good activity having volunteers clean up after people who think they have a right to wreck public land.

Andrew Mattson, Roseville

Re Sacramento to sell convention center name. Gun and tobacco companies need not apply (sacbee.com, Aug. 7): Instead of boring street names like J Street or 43rd Avenue, corporations would probably pay big bucks to sponsor new street names. Drivers could come into town on Chevron Street. Corporate sponsors, no doubt, would be motivated to keep their street in good repair. Why not sell the naming rights to Sacramento. Renaming Sacramento, say, Amazon, might bring in enough money to take care of that pesky homeless problem. On second thought, the state would probably sell its naming rights to Amazon to provide funds for those tunnels and the high-speed rail. No matter.

Re A single speeding ticket shouldnt be a ticket to bankruptcy (Editorials, Aug. 7): I'm so tried of trying to dumb down the rules to accommodate people who do not wish to obey the laws. Has anyone considered telling people who can't afford a ticket that they should obey the speed limit or not let their meter time expire. If we think driving habits are awful now, they will get worse when there is no real penalty. It would be informative to see how many people who can't pay their fines are one-time offenders or multiple time bad players. Penalties should not be on a sliding scale.

Sheila Sanders, Sacramento

How low will California go before the fine no longer is a deterrent to violating traffic laws. It seems that California is willing to tax what it considers bad behavior such as smoking, but considers fines on dangerous activities that endanger the lives of other people to be too much of a burden on low income people. Obey traffic laws, and you will never have to pay a fine.

Albert Kammerer, Sacramento

We are put at risk by other peoples poor behavior and by legislators feel good social engineering experiments. As a police officer with a local agency, I can tell you that Senate Bill 185 will cost us all money, make the streets less safe and will do nothing to curb reckless driving. You do not loose your license for having tinted windows. You loose it after numerous moving violations, refusing to appear in court as promised or failure to make minimal monthly payments after a conviction. Moving violations are primary collision factors. A large percent of hit & run accidents are committed by persons with suspended licenses or none at all. If a person cannot be responsible to drive safely why must we enable them by reducing the penalties?

Sean Saylor, West Sacramento

As a former county probation officer, I received many referrals for pre-sentence reports to be written for people with little to no prior records, but who were now facing lengthy jail sentences for failing to pay their speeding tickets. How does this happen? First, they don't think the criminal justice is serious about having the offender pay the fine. The offender ignores paying it, and ignores the summons for failing to appear in court. This turns into a contempt of court, with another fine commensurate with the offense. By then, the amount owed has grown beyond most individual's ability to pay. If the offender still fails to take care of the ticket, a warrant will have been issued for the speeder's arrest. It is time that the Legislature looks at more reasonable ways of dealing with people who don't have the money to pay the initial fines. License suspension should be for only the most egregious situations. Taking away someone's lifeline to work is self-defeating. How are they going to work all this out from a jail cell?

Sharon Ileen Phippen, Orland

Re Litter (Letters, Aug. 5): I do not believe it is the Department of Transportations job to clean up litter. I do not believe it should be in their job description, unless it is a major problem like after an accident. How about people stop littering? Maybe it should be in the parents job description to teach their children better when they are little and also they need to stop doing it themselves.

I agree with letter writer Gloria Rolak regarding the amount of debris on the freeways. The median divide coming from Marysville is filled with trash for miles. The amount of trash is appalling on the the 39th Street exit from Highway 50. I've picked up trash along the American River as a volunteer and would be willing to do the same if the Department of Transportation doesn't take care of it soon.

Re US scientists contradict Trump's climate claims (sacbee.com, Aug. 8): Did we really need another report to warn us of the dangers of climate change? As Al Gore has stated repeatedly, watching the television news is like taking a nature walk through the Book of Revelations. Sacramento broke a historic record for most consecutive days over 90 degrees. The governor of North Dakota requested a federal emergency declaration because of drought. We once again witnessed destructive flooding in New Orleans, while Seattle is struggling with air pollution from raging Canadian fires. The Northwest is coping with an unprecedented heat wave. Every month Mother Nature sends us a new batch of extreme weather event warnings. To quote the old song: When will we ever learn, when will we ever learn?

Re: Tom McClintock (Letters, Aug. 5): Letter writer Jeffrey Freeberg claims that the voters of Congressional District 4 should be proud of Rep. Tom McClintock, R-Elk Grove, because of his adherence to policy over party politics. McClintock consistently votes the Republican Party line, including his recent vote for the Republican health care proposal, his vote to allocate $1.6 billion in tax revenue toward a fantasy border wall, and his countless votes to remove protections against dumping pollutants into our air, streams, and rivers. McClintock's legislative accomplishments have been naming two post offices and a mountain.

A recent letter writer wants voters to be proud of Rep. Tom McClintocks policies, but almost all of his votes are not in his constituents best interests. McClintock, R-Elk Grove, votes against for federal funds that would benefit his district through road and infrastructure improvements, and associated job creation. He has voted to take Medicaid away from over people in his district, hurting his own voters in rural areas. However, the congressman does excel at naming post offices, if thats all you expect from your elected officials.

Global warming is not about whether you are liberal or conservative or what you see as the role of government as being. It's not about whether you prefer to live simply or luxuriously. Global warming isnt even about whether you like or dislike Al Gore. The issue of global warming is about the answer to the question: What is the evidence for what is happening to the planet? People believe its about other things because, as author Will Durant said, we think with our hopes and fears and wishes instead of with our minds.

Re How your pet is contributing to global warming (sacbee.com, Aug. 2): Its not surprising that our 163 million U.S. companion animals leave a significant carbon footprint. However, the main contributor to global warming is human over-population. Dogs are considered omnivores, meaning they can do well on a vegetable-based diet, but they are also individuals so some dogs may do better on a strictly vegetarian diet than others. Cats are obligate carnivores. Please consult your veterinarian when thinking about diet changes for a pet.

Maybe traffic fines a bit too high. However, they are designed to change driving habits. If you speed, the chances are good that you might cause a serious accident. If you obey the rules, you will not have to worry about how large traffic tickets are. Actions equal consequences.

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Phil Serna shows leadership on American River Parkway. Other politicians do not. - Sacramento Bee

The last time Percy Pika saw his father, the smell was suffocating.

The prison had no air conditioning, no defense against the African heat. The cells had no toilets or water, but they did have dozens of men living and dying in each, sleeping on cardboard or on mats no thicker than a sponge.

The prison in Brazzaville, the capital of the Republic of Congo, was built during World War II to house maybe 150 men. Last year, according to reports, it held more than 800 many of them said to be political prisoners of President Denis Sassou Nguesso.

But only one of them is a U.S. citizen, a former Nebraskan, a father and grandfather who worked the lines at Cook's Family Foods and Kawasaki in Lincoln, raising his big family on Y Street before returning to his homeland to become a farmer.

For nearly 500 days, 70-year-old Marcel Pika has been held in Brazzaville's central prison, plucked from his house by armed men in late March 2016, just after Sassou Nguesso's 2016 re-election.

His family is outraged by his detention and worried about his health; they say he has developed high blood pressure and cysts on his kidneys and lungs, and the prison provides little nourishment or medical care.

But theyve been equally angry with the lack of tangible action by their own government in Washington to work for their father's release.

We are Nebraskans today, and were proud to be Nebraskans, Percy Pika said. We want the U.S. government to act on behalf of our father. Whatever actions that need to be taken need to be taken.

* * *

Marcel Pika was born in a farm village in the Congo, the first of his generation to attend college, and spent his career as an Army officer, retiring as a colonel.

In 1997, when Sassou Nguesso returned to office during a violent civil war with help from the militia he called the Cobras Marcel Pika and his family and others fled to the West African country of Benin.

They weren't safe there, either, Percy Pika said: There were reports Sassou Nguesso was targeting refugees who had been loyal to his opposition, returning them to his country to kill them.

The United Nations was willing to help, and it gave the officer's family a choice: Canada or the U.S.

The decision was simple. Marcel Pika had a daughter in Lincoln whose husband was studying biology at the University of Nebraska.

He and his wife and their seven other children arrived in September 1999, helped in their resettlement by Catholic Social Services. They spoke little English, and this was a strange new world for them, but here they were safe, and here they were starting over.

That first day, they all gathered in the house that had been rented for them near 29th and Vine.

We just started looking out the windows. We started laughing, Percy Pika said. We held hands that day. We prayed, thanking God for the opportunities.

Marcel Pika and his wife, Josephine, wasted little time finding work. In the Congo, the army officer and his family had servants and drivers, but now he was clocking in at a packing plant. They lived in a series of rentals on Adams, on L Street saving their money, their older children working and contributing, too.

It was a dream come true for us, said Freddy Pika, a son. For once, we started to look at a future of peace.

They walked around the city at first, to Super Saver and Kmart. They rode bikes to school, and the bus during winter. They saved enough to buy cars. They saved enough to buy a house.

They became U.S. citizens. And they became part of their new community.

He was one of the best neighbors I ever had, said Bob Davis, who moved next to the Pikas in 2002. He was a man of integrity. He was honest. He was always willing to help a guy out.

Davis admired the familys structure how the boys worked hard, avoided troublemakers and deferred to their older siblings. Davis would help them conquer small home repair jobs; the Pikas would ask him over to dinner.

They remained close, even after Davis moved a few years later. Hes attended most of the Pika childrens weddings.

All of his sons, if you look at his sons, thats one of the ways you can judge a guy, Davis said.

The Pika children learned English, graduated from Lincoln East, attended Southeast Community College and then earned degrees from four-year universities. They are managers and nurses and administrators and business owners.

Lincoln is our home, Percy Pika said. Lincoln adopted us.

But Marcel Pika was missing something, and he found part of it in the Sandhills. Percy Pika had married a woman whose grandmother lived in Broken Bow, and he drove his father west one weekend.

They visited a farm and a ranch, his father taking notes and making sketches. For my dad, he felt like home, being around farms. That was his dream. He wanted to end up retiring and doing that.

He wanted to own his own farm in his own homeland. And in 2007, eight years after moving to Lincoln and two years after becoming a naturalized U.S. citizen, Marcel Pika returned to the Congo, buying 46 acres with his wife to grow vegetables and raise pigs and chickens, his sons said.

They had been assured it was safe to return. And it was, until Sassou Nguesso's latest re-election bid.

Marcel Pika was napping when the men came. He wasn't even wearing a shirt.

* * *

Picture the worst prison Hollywood can conjure, with killings and torture and trash and human waste, a place where you have to be careful where you step, and that's what his father's prison is like, Percy Pika said.

His father must fill a water bucket in the morning and find a place to bathe. It's not enough.

Every time I go see my dad, I smell like it. My dad, he smells like it.

Percy Pika and his family had been living in the Republic of Congo but returned to the safety of Lincoln after his father's detention.

He and his siblings have since spent thousands of dollars supporting their parents, they say. Their father has diabetes, so they hire a maid to cook his diet-specific meals and a driver to deliver them to the prison. They pay for his medication. They pay their mother's living expenses.

They've also spent the past year and a half lobbying for their father's release.

Marcel Pika is under investigation for supporting Sassou Nguesso's opposition, his sons say. They've heard he and others are accused of organizing a strike to protest the election results.

But they call it a witch hunt by a president holding a grudge.

Its simply a matter of you vote against a dictatorship and he throws you in prison, said Audrey Pika, the youngest son. There is nothing. Their case is empty.

So are their efforts to get their father released. They've repeatedly asked politicians for help requesting meetings with lawmakers, an audience with Secretary of State Rex Tillerson, a statement from President Donald Trump but have little to show for it.

Based on all the responses we've gotten, there's nothing concrete, Freddy Pika said.

They've heard plenty of words.

The State Department provided the Journal Star with a statement this week, saying it's following the case closely, it's concerned about Marcel Pika's detention and it's calling on the Congolese government to respect due process and human rights. Its consular team in Brazzaville is visiting Marcel Pika in prison and providing assistance, it added.

The U.S. Embassy has repeatedly raised concerns about Mr. Pika's case, including his health, at the highest levels in the Republic of Congo.

Last week, Nebraska Gov. Pete Ricketts issued his own statement, calling for Marcel Pika's immediate release to U.S. authorities. I have urged members of our federal delegation and officials at the U.S. Department of State to continue to do everything in their power to secure the safe release of Mr. Pika, the governor said.

In June, a New Jersey congressman spoke in support of Marcel Pika: The principle of due process demands that Congo-Brazzaville should have released Marcel Pika long ago, but the government continues to ignore their own laws and continue his imprisonment without charging him or bringing him to trial, Chris Smith said.

Marcel Pika's sons did get a face-to-face meeting with Sen. Deb Fischer, but they haven't heard anything from Sen. Ben Sasse, and his Washington office didn't return a call seeking comment.

This week, they heard hope from Rep. Jeff Fortenberry's office: His chief of staff met Wednesday with Congolese Ambassador Serge Mombouli, who pledged to visit with his country's president and justice minister about the case.

We have undertaken active engagement with the Congolese government, appealing to them to quickly free Mr. Pika, particularly given his condition, Fortenberry said in a statement. We are attempting to bring him home safely to Lincoln, where he can reunite with his family, who are active members of our community.

Fortenberry originally contacted the ambassador in June and plans to stay focused on the case, a staffer said.

And so will his family. They don't understand why the U.S. government hasn't pushed harder, and earlier, for the release of one of its citizens.

They point to the State Department's own 2016 Human Rights Report for the Republic of Congo, which includes allegations of government-coordinated killings, torture, rape, arbitrary arrests of political prisoners and harsh detention conditions.

Percy and Audrey Pika traveled to Washington in July, and they're planning another trip next week.

Since his imprisonment, Marcel Pika has missed a sons wedding and college graduation, the births of four grandchildren, the burial of one.

They worry he will be next, Percy Pika said.

We fear well end up losing our dad.

Read more:
Family fights for former Lincolnite imprisoned in Africa: 'We fear we'll end up losing our dad' - Lincoln Journal Star

By Carrie Dennett, Special to The Washington Post

The concept of eating a plant-based diet is tossed around frequently, but its a label that can be confusing. Some people shy away from the notion because they assume that plant-based is code for vegan. On the other hand, its easy to think that eating all plants and no animals guarantees that your diet is healthful and nutritious. But does it?

The research in support of plant-based diets is bountiful, which is likely because of what they include vitamins, minerals, phytonutrients and fiber as much as what they dont excess saturated fat. But one limitation of much of that research is that it defines plant-based as vegetarian. Plant-based diets can take many forms, from vegan to vegetarian to flexitarian to omnivore. The common denominator is that they make plant foods the focal point of the plate. If you choose to eat animal foods like meat, poultry, fish, eggs or dairy, they play smaller, supporting roles.

The other limitation is that the research tends to treat all plant-based diets equally, without regard to food quality. The fact is that many people focus on avoiding certain foods but are blind to whether the rest of their diet is nutritionally adequate. This is one of the perils of demonizing specific foods no one food makes or breaks a diet, and its your overall eating pattern that matters most for health and well-being.

Thats not the message you get from many of the recent plant-based diet documentary (in other words, propaganda) films. The latest, What the Health, blames animal foods for every ill known to man and woman. While excessive amounts of animal protein and fat arent good for us, that doesnt mean that moderate amounts in the context of a plant-rich diet are harmful. An excessive amount of anything isnt good even water and a cupcake is a cupcake, even if its vegan.

A recent study published in the Journal of the American College of Cardiology seems to agree. It found that when it comes to the plants you eat, quality does count and omnivores have a place at the plant-based table, too.

The study, which came from the Harvard T.H. Chan School of Public Health, included more than 200,000 women and men from the Nurses Health Study and the Health Professionals Follow-up Study, aimed to get a clearer answer on both quantity and quality of plant foods needed to see a benefit for health. This included the role of animal foods. Researchers measured what proportion of each participants diet was plant-based, and whether those plant foods were healthful vegetables, fruits, whole grains or unhealthful sweetened beverages, refined grains, sweets.

They found that a diet rich in healthful plant foods is associated with a substantially lower risk of developing heart disease, while a plant-based diet that emphasizes less-healthful plant foods is associated with increased risk of heart disease. Those eating a nutritious plant-based diet while also being more physically active fare even better. In a 2016 study, the researchers found similar results for the risk of developing type 2 diabetes.

The study also supports the value of a plant-rich diet even for omnivores. Individuals who ate the least plant foods were eating about five or six servings of animal foods per day, while those with the most plant foods were eating three servings of animal foods. This means that reducing not eliminating animal foods even slightly while increasing healthy plant foods has benefits for preventing heart disease and diabetes. This allows a lot of flexibility with eating. The traditional Mediterranean diet follows this pattern, as do other healthful dietary patterns from around the globe.

While association does not prove cause and effect, there are various physiological mechanisms that may explain the health benefits of a plant-based diet. Whole and minimally processed plant foods are rich in vitamins, minerals, phytonutrients and antioxidants, along with heart-healthy unsaturated fats and dietary fiber. Together, this can promote healthy blood pressure, blood sugar and cholesterol levels, while lowering inflammation and nourishing your gut microbiota. To reap these benefits, heres what to eat more of:

At the same time, heres what to eat less of:

In this era of free-from foods (lactose-free, gluten-free, GMO-free), this study is a reminder that for nutrition and health, what you do eat matters as much as, if not more than, what you dont eat.

Read more here:
Plant-based diet? Sure, but first understand what it means - The Denver Post

Dieting can be a frustrating experience, at times leading to feelings of guilt or tempting cravings. In the seventh episode of ABC News' "Healthy Living for Summer" series, we spoke with Shawn Stevenson, a nutritionist, author and host of the podcast "The Model Health Show, who shared advice on how to have a balanced diet without necessarily having to diet.

"The real cause of overeating, when it boils down to it, is that nutrient-deficiency leads to chronic overeating," Stevenson said. "We need to be proactive with our nutrition, instead of reactive."

Having a balanced lifestyle is preferable to sticking to a specific type of diet, Stevenson advises.

Below is more advice Stevenson gave ABC News. Watch the video above for more details.

Watch ABC News discuss balanced eating in the video above. This weekly health series will continue throughout the summer.

Read more from the original source:
'Healthy Living for Summer': Having a balanced diet - ABC News

"I had gestational diabetes for all three of my pregnancies. After my third, my A1C (blood sugar measurement) kept rising, and the doctor told me for the first time to be careful, because I was on track for diabetes."

Pessah-Bloom knew that she had to shed her pregnancy pounds and get her blood sugar under control. She did a Google search on diets for diabetes and stumbled upon the Paleo diet, which includes protein-rich foods like meat, fish, eggs and nuts, as well as vegetables and fruit, but excludes grains, dairy, legumes, sugars and salt. "People said that their diabetes was reversed," she said.

She started eating more vegetables and unprocessed foods. But while following Paleo helped Pessah-Bloom eat a clean, lean diet, it wasn't enough to get her to her goal. She needed something else -- a support system of sorts -- and so she opened an account on Instagram under the handle @paleoworkingmama.

"I started my Paleo page for motivation, really for myself," Pessah-Bloom said. But it wasn't long before she found people with health issues like herself who were also using the photo-driven app. "I started following others who reversed Crohn's and IBS too, which I also had," she said.

"The more I followed people, the more I felt empowered. And then something unexpected happened. After some time, people who followed me told me that I -- me! -- empowered them. It was a chain of support," she said. "I got it from others, and I gave it to others. People asked me to come to their house to perform refrigerator cleansing! They are inspired by the pictures I post of the food I make and what I keep in my kitchen, like my spices."

Insta-community

The community support that Instagram provides may be its most valuable asset for those hoping to achieve their health goals.

"The first picture I posted was a mason jar of water with lemons," Pessah-Bloom said. "I had just learned about my high blood sugar, and I wrote, 'Making lemonade out of lemons.' " The post marked the start of Pessah-Bloom's new diet and exercise journey, and in her post, she encouraged others to follow and support her.

"One person posted my post on her page -- she had over 15,000 followers, and she said, 'Let's give @thepalemoworkingmama our support' -- and then all of a sudden I had 100 followers. This was someone I didn't even know ... someone who has plenty of her own followers, but she really wanted me to succeed on my journey."

There's also the benefit of being part of a more intimate community. "With Instagram, you can have a separate part of your profile dedicated to food journaling, and you don't have to be worried that your family member or neighbor who just wants to see pictures of your dogs or vacations will be turned off," said Christina Chung, a doctoral student at the University of Washington and lead author of a study that analyzed women who consistently use Instagram to record and share what they eat, in order to learn about the benefits and challenges of using the platform to achieve one's health goals.

"Instagram is just pictures. There are no posts about politics. It's easy to navigate, with no chaos or clutter," Pessah-Bloom added. "If you follow someone, you're following them for a specific reason ... and often someone with a similar goal."

Pessah-Bloom also appreciates the convenience that Instagram provides. "People are so busy, and sometimes you can't go in person to a Weight Watchers meeting. With Instagram, it's in your face. You're seeing it all the time. When I eat something bad ... and I see someone preparing something wonderful, I say, 'Why did I do that?!' It keeps you inspired!"

Food pictures that create cravings for tasty, healthy food help, too. "When you see something so mouthwatering and appetizing, you're more likely to try it, and then you get hooked on eating well," Pessah-Bloom said.

Benefits of photo journaling

For those who use Instagram to track what they eat, the ease of snapping a picture is particularly helpful during a jam-packed day.

"The benefit of photos is that it's more fun to do than taking out a booklet or typing hundreds of words of description in an app," Chung said. "Plus, it's more socially appropriate for people who are trying to track their diets to snap a photo of their plate when they're out with friends: Everyone's doing it, and it doesn't look weird."

As one of the study participants noted, "if I was out with friends or something, then a quick snapshot of the food would be easier than saying, 'Hold on, guys, I need to pull up MyFitnessPal and put everything down and the right serving size.' "

No fat grams on Instagram

But just how accurate is Instagram as a tracker for weight loss? Can you really know the portion sizes, fat grams and calorie counts of what you ate -- or should eat -- when you swipe through photos?

"When it comes to losing weight, food pics may or may not help," said Angela Lemond, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "The food could be great quality, but even an excessive amount of 'good' food will cause weight gain."

If, for example, someone spots a picture of healthy chicken parmigiana as food inspiration for weight loss, it may be difficult to figure out the correct portion size, unless it is listed.

"It's not very accurate if you are looking for tracking information such as detailed nutrients, portion size and calories, since it might be difficult to assess this information from photos," Chung said.

If you're looking for a 200-calorie meal, you might search using the hashtag #200calories and find some options. But in Chung's study, participants used the platform in conjunction with other apps if they were seeking more detailed nutrition data.

Calories aside, for those who use Instagram, the visual cues that the app provides -- actual pictures of food -- may be just enough motivation to continue eating on plan, or in some cases to eat less.

"Before (when using MyFitnessPal), I would have a small snack pack that was a bag of chips and be like, 'Oh, that doesn't really count because it's just a little tiny bag.' But I think with Instagram, it helped me because I was taking a picture of it: It's real, and it exists, and it does count towards what I was eating. And then putting a visual image of it up really helped me stay honest," one study participant said.

Tensions between tracking honestly and posting something perceived as more desirable were also observed in the study. That could present a dilemma, leading some to spend time on making photos look better, explained Chung. But the thought of posting something "off-plan" may also help people stay on track, she added.

Insta diet success

Over a year later, Pessah-Bloom's cooking skills have improved, and she is no longer pre-diabetic. Her IBS is resolved, and she weighs less than she did at her wedding about 12 years ago. Her husband, a huge Instagram fan, has lost 40 pounds with the help of the app and his wife's cooking, and her kids eat healthier now, too.

Pessah-Bloom says she could not have done it without her online community that evolved from her photo journal.

"I love the people I follow on Instagram. ... They have become my online 'support' group. Everyone inspires each other. I work full-time and have three kids. I couldn't have done any of this without Instagram."

Lisa Drayer is a nutritionist, author and health journalist.

Read more:
How the 'Instagram diet' works - CNN

COLUMBIA Tyler Howell is a big guy, even by offensive linemen standards.

Missouri's starting left tackle is the tallest member of the Tigers offensive line, standing at 6-foot-8,while weighing in at 330 pounds, second-most among starters behind Kevin Pendleton.

Howell's large frame must be fueled by something to keep it upright and functional through fall camp. But the lineman doesn't load up on carbs or snack on steaks. Instead, he sticks to carrots.

"It definitely gives me more energy to keep playing at a high level all throughout practice," Howell said, "not like crashing or starting off high and crashing at the end, but getting you all the way through the hump of practice."

Besides carrots, Howell fills his stomach with "lots of green stuff" and makes sure to clear it all off his plate before he leaves the cafeteria. The diet has allowed Howell to focus on his game for longer periods at practice instead of wondering when the next break will come around.

"Trying to (home) in on all the little details that I didn't get a hold on last year," Howell said, "really just taking advantage of every opportunity to make my game better."

This comes after a season in which Howell feels he "played like trash." His recommitment to his craft has caught the eyes of his coaches, who feel he will be a massively improved player when Missouris first game kicks off.

"He's really focused on his body and just getting stronger, being able to bend," offensive line coach Glen Elarbee said on Aug. 3. "I think hes gotten a lot better with his hands and just general knowledge of the game. Out there, there were a lot of times where he just knew what Tyler did, and now he knows what everybody does."

Injury report

The majority of Missouri's tight ends were in no-contact jerseys on Friday, as Albert Okwuegbunam nursed a sore hamstring and Logan Christopherson was limited with a sprained ankle. Jason Reese was held out of practice entirely with back spasms.

Defensive lineman A.J. Logan remained sidelined because of concussion protocol, while wide receiver Justin Smith is still being held out because of a swollen knee, which was drained on Thursday. Both, along with defensive lineman Markell Utsey, will be held out of Saturday's scrimmage.

Lock becoming more vocal with experience

During his first two seasons, Drew Lock wasnt always sure where his receivers were going.

While he knew which route each would run, each took a different variation on how far to go and when to break. Heading into his third season, Lock is becoming more vocal with his receivers on what he wants each route to look like for all of them.

"This summer is when I started really getting vocal with how I want routes run," Lock said. "Knowing our offense well enough to know where they should break, how many big steps, small steps they take on a route."

Lock is now in his second year with offensive coordinator Josh Heupel's offense and believes he knows the offense well enough to know when he makes a mistake versus when a receiver doesnt end up where he should be.

"I cant go out there and be 50-50 on if I'm right," Lock said. "I'll say something, or I might not be right, so I'll back off and not say anything. I pretty much got to the point where I knew this job in and out and I could go out there and be vocal."

Supervising editors are Pete Bland and Brooks Holton.

The rest is here:
Lineman Howell uses new diet to become a more consistent player ... - Columbia Missourian