Nutrition is a huge part of training. You have to pay attention to what you eat to ensure youre getting the right nutrients. And you might also want to know how much to eat to guarantee you have enough fuel to sustain your workouts, repair muscle, and keep up with day-to-day activities.

Whether youre aiming to lose or gain weight, practicing the CICO dietwhich stands for calories in calories outoffers one way to help you maintain a balance between taking in energy and expending it.

We spoke with two registered dietitians to find out the details about the CICO diet and how it might help your trainingand what you need to know to follow it safely.

The term CICO is an acronym that stands for calories in, calories out, and its an old-school style of eating that has been widely used to help people achieve weight lossbut it can be much more than that.

[CICO is] basically just the law of energy balance, meaning, if you want to maintain your weight, your calories in should equal your calories out, Namrita Brooke, Ph.D., R.D.N. sports dietitian and cycling coach at Velocious in Pensacola, Florida tells Bicycling. Practicing this diet can be beneficial if youre interested in losing, maintaining, or gaining weight Brooke says, but as with most diets, it has its limitations.

To successfully follow a CICO diet, you must truly understand your daily energy needs. That starts with defining your metabolic rate, which helps you identify the amount of energy your body needs to maintain daily activities, says Brooke. Youll also need more calories to support all your rides, so that plays a role in figuring out your energy needs.

You can calculate your metabolic rate by using one of the basal metabolic rate equations, testing at a local lab, or working with a registered dietitian.

Then, depending on your goal, you can use this number to calculate the number of calories you need each day. Keep in mind, any number you calculate is only an estimate of what your body actually needs.

The CICO Formula:

The CICO diet is known for focusing on how much you eat rather than what you eat. But that doesnt mean you dont need to make nutritious choices, especially if you want to enhance performance. For example, Brooke says, even though a burger might have the same number of calories as a salad and a smoothie combined, it wont provide the same level of nutrients, and that is still an important factor when it comes to energy needs, as well as overall health and how well you perform on your rides.

Practicing this diet can be a learning opportunity. For example, you might learn more about the nutritional value of the foods you eat by monitoring your meals and snacks using a nutrition tracker like, MyFitnessPal. Brooke says tracking what you eat can help you spot the nutrition gaps in your diet, especially if youre jotting down your foods. Thats why this style of eating can serve more people than just those seeking to lose weight.

For those looking to lose weight, the CICO diet can also help you maintain a healthy calorie deficit, which means the number of calories taken in is less than the number of calories you burn.

Alex Larson, M.S., R.D.N., L.D., and triathlete who specializes in endurance performance nutrition says that to find a healthy calorie deficit, consider calculating it as a percentage. She suggests aiming for a 15-percent calorie deficit for slow, healthy weight loss. This will still give you enough energy to hit your cycling goals. For example, she says, if someone would normally eat about 2,200 calories a day, then a healthy calorie deficit would involve cutting that total number by 330 calories.

For lose aiming to gain weight or build muscle, you can use the CICO diet as well. Tracking your calories to put yourself at a slight calorie surplus combined with some strength training can be a very effective tactic to increasing muscle mass, Larson says.

When it comes to weight loss or maintenance, the biggest danger with the CICO diet is even if youre calories in equals your calories outmeaning youre maintaining an energy balanceyou can still have low energy availability, says Brooke. This is why its important to factor in day-to-day activities.

After youre done with a bike ride, your body is burning a lot of energy to recover from that ride to build muscle, to build enzymes and hormones, and restore carbohydrate in your muscle, Brooke says. So, you need to make sure youre getting adequate calories to make sure your body can carry out these processes. The issue with a CICO diet, particularly if youre looking to take in fewer calories than you burn, is that you might not be getting enough energy to support your workouts, as well as your needs for daily function. Thats why its beneficial to work with a dietitian, as well as pay close attention to how youre feeling and what your energy levels are like.

Sometimes people can take it too far and they can go toward too much of a calorie deficit. And that can be very harmful because their body isnt getting enough energy, Larson says. This can lead to chronic fatigue while cycling, headaches, trouble sleeping, missed menstrual periods, and even injury in some cases.

Another factor to consider before you try the CICO diet, Larson says, is your body will naturally adapt to maintain an energy balance. When it comes to weight loss, most people will see some sort of plateau in that weight loss where theyre not losing any more pounds, but theyre still eating at a calorie deficit, she says. Depending on your goal, this plateau may require you to eat even less to maintain some sort of deficit, which isnt always sustainable (or enjoyable) in the long-term, she says.

Whats more, with so much of a focus on calorie counting with the CICO diet, following it can increase your risk of disordered eating habits. It can lead people down the road of always trying to eat less, or only choosing foods because of their low-calorie level and not necessarily choosing foods because of their nutrient level, Larson says. With that in mind, eating nutrient-dense foodsnot to mention eating foods that you enjoyis super important to your daily life, as well as your cycling training.

Regardless of your end goal, its helpful to learn your energy needs to support your training and day-to-day activities. But its also important to eat a nutrient-rich diet that you enjoy and can sustain. The CICO diet can be used periodically to help you achieve your nutrition goals, but if you notice disordered eating habits or its just taking the joy out of eating, skip it. Theres more to food and exercise than calories in versus calories out, so keep that in mind when considering this diet.

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What is the CICO Diet and How Can It Help You Reach Your Nutrition Goals? - Bicycling

A health expert has revealed the four foods people should remove from their diet if they want to lose weight fast.

Author of The Clever Guts Diet Dr Michael Mosley recommends a combination of fasting and following a Mediterranean diet as it will help achieve fast and healthy results. People working towards their summer body goals will have to cut down on certain food types as well as introduce healthy fats and proteins.

The TV health guru shared his tips following the success of his 5:2 diet which sees dieters eat restricted calories 600 for men or 500 for women for two days a week. He has now developed it further by including a Mediterranean Diet on the five non-fasting days, NorthWalesLive reports.

Read more:Students offered 35 gift cards to quit smoking in Yorkshire college pilot scheme

Dr Mosley said the diet not only helps people lose weight but improves overall health as it can reduce the risk of breast cancer, bowel cancer, type 2 diabetes, heart attack and stroke. It can also help reduce blood pressure and improve your sleep.

He said: Today we have more hard evidence than ever that the 5:2 is one of the best ways to get slim and stay slim as well as reduce your risk of illness. But this time theres also a clever twist. The New 5:2 involves calorie-controlled dishes which have been created with no more than five main ingredients.

Dr Mosley explained the benefits of this diet by saying: Fast Days are easier than ever to shop and prepare for. Its also handy if youre watching your wallet as well as your waistline.

For two days he recommends consuming 500 calories, the other five days a week, you wont count calories. But to get much more benefit out of intermittent fasting, he has advised switching to "a low carbohydrate, Mediterranean-style diet both on the days when you are fasting and when you are not.

What diets work for your? Let us know in the comments

That means more olive oil and nuts, as well as plenty of eggs, full-fat yoghurt, oily fish and vegetables. Make sure you fill up on protein and veg on your fasting days. Protein is very satiating and you can eat a lot of vegetables for very few calories, he said.

While introducing healthy foods to your diet is key, Dr Michael stressed it was equally important to cut out unhealthy habits. He said: Cut right down on sugar, sugary treats, drinks and desserts. That includes most breakfast cereals, which are usually full of sugar, as well as most commercial smoothies.

Minimise or avoid starchy carbs meaning the white stuff: bread, pasta, potatoes and white rice. Switch instead to whole grains including bulgur (cracked wheat), whole rye, wholegrain barley, wild rice and buckwheat. Brown rice is okay.

Legumes such as lentils, kidney beans and chickpeas are healthy and filling, too." He stressed that some people who are looking to change their diet should consult their doctors first as each body will respond differently.

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The four foods you should cut out of your diet for fast and healthy weight loss - Yorkshire Live

The heart is an organ that is essential to life since it pumps the needed blood, oxygen, and nutrients throughout the body. The heart can experience many problems that impact its ability to function. One such problem is coronary artery disease. Researchers are constantly working to understand how best to improve the health of people with coronary artery disease.

A study published in the Canadian Journal of Cardiology examined the impact of different types of exercise among participants with coronary artery disease. The authors found that all the types of exercise they studied were beneficial but that Nordic walking provided the most significant benefit.

Physical activity is an essential component of health, including cardiovascular health. The Office of Disease Prevention and Health Promotion, a division of the U.S. Department of Health and Human Services, explained in a recent blog post the following:

Physical activity is fundamental to overall health and well-being, yet woefully neglected in most of our daily lives. Along with maintaining good nutrition and emotional health, incorporating regular physical activity can help to prevent multiple chronic diseases and improve the odds of better outcomes should you become ill from various conditions.

The Centers for Disease Control and Prevention (CDC) notes that Coronary artery disease (CAD) is the most common type of heart disease in the United States. CAD is when plaque builds up and clogs the walls of the arteries that supply blood to the heart.

Sometimes, one of the first indicators of CAD is when someone has a heart attack. After experiencing a heart attack, someone can work with medical professionals through cardiac rehabilitation. Cardiac rehabilitation often involves elements of physical activity to help improve heart health.

Generally, the treatment for CAD can involve practicing a heart-healthy lifestyle, including physical activity. Other elements involved in treating CAD may include weight and stress management, eating a heart-healthy diet, and quitting smoking. Experts are still working to understand what types of exercise are most beneficial in the short and long term.

The study in question involved 130 participants with CAD who had already been referred to a cardiovascular rehabilitation (CR) program. Participants completed a 12-week exercise program. Researchers then did follow-up over 14 weeks. Participants were involved in one of three different types of exercise programs:

Dr. Chip Lavie, who led the papers accompanying editorial, explained the differences between these types of exercises to MNT:

Nordic Walking is an enhanced form of walking exercise that uses specifically designed poles to further engage both the upper and lower body muscles. Moderate to vigorous intensity continuous training (MICT) is regular, sustained walking at moderate to high exercise heart rates without the use of the poles. High-Intensity interval training (HIIT) is exercise such as very fast walking without the use of the poles for a few minutes at very high heart rates and then a recovery at a slow heart rate repeated several times.

Researchers evaluated participants functional capacity, which has to do with a persons maximum effort they can put into physical activity. But researchers went one step further and looked at how these different types of exercise impacted the quality of life and symptoms of depression.

The studys results found that all the exercise interventions positively impacted all three areas: functional capacity, quality of life, and symptoms of depression. However, those in the Nordic walking group experienced the most benefit because Nordic walking increased functional capacity the most.

The study authors noted that previous research has often focused on more of the immediate results of cardiovascular rehabilitation. However, their study had a longer follow-up time, allowing even greater data collection.

The study did have several limitations. First, they note that their participants maintained physical activity levels after the initial 12-week time of scheduled exercise programs. But other data has shown that physical activity levels can decrease for people with CAD after completing cardiovascular rehabilitation. So, this studys authors conclude that future research should look more into the prolonged benefits of different types of exercise.

Second, the same center recruited all participants. Finally, the study only included a small number of females, so they cannot generalize the results. Overall, the results demonstrate the importance of physical activity on heart health. And more people with CAD may incorporate Nordic walking as an excellent exercise option.

Dr. Lavie noted the following to MNT:

The addition of Nordic poles to moderate to vigorous-intensity walking is a simple, accessible option to enhance improvements in walking capacity, increase energy expenditure, engage upper body musculature, and improve other functional parameters such as posture, gait, and balance all that could improve walking speed.

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Nordic walking helps improve heart function, study finds - Medical News Today

Pain in or near the stomach can mean different things when it comes to type 1 diabetes (T1D).

This is one of the common symptoms of a new T1D diagnosis, and its one of the many symptoms that can develop quickly and become life threatening in those who are not yet diagnosed with this autoimmune condition.

But stomach pain can also occur in those already living with this T1D, from those experiencing dangerously high glucose levels to a serious medical emergency known as diabetes ketoacidosis (DKA).

Additionally, a separate condition known as gastroparesis can also materialize for those with diabetes, causing stomach pain or bloating following a meal.

Approximately 1.6 million people in the United States are living with this autoimmune condition, which occurs when the bodys immune system attacks itself and the pancreas stops producing the hormone insulin.

Though many kids and teenagers are diagnosed, a T1D diagnosis can happen at any age. In fact, a 2022 study shows that adult-onset T1D is the most common and is often misdiagnosed as type 2 diabetes (T2D).

The most common signs of T1D include:

Another potentially life threatening complication from T1D is DKA.

When your body doesnt have enough insulin to use in converting glucose into energy, it begins to break down fat instead. In response, your body releases ketones into your bloodstream, making your blood too acidic.

DKA can have a sudden and severe onset, and it needs to be addressed and treated with insulin immediately.

Symptoms of DKA include:

Again, DKA is a medical emergency and left untreated can lead to coma and eventually death.

Those who are undiagnosed may experience DKA suddenly, without realizing whats happening.

But those who already live with this autoimmune condition can also develop DKA. That may occur if the person is not getting enough insulin. For example, if their insulin pump breaks or isnt delivering insulin into the body as it should.

Gastroparesis is a frequent problem that many people with T1D experience.

Some research suggests that as many as 40 percent of those with T1D may experience gastroparesis, while 30 percent of those living with type 2 diabetes may have this condition.

Also known as chronic delayed gastric emptying, gastroparesis is essentially a digestive disorder in which the stomach muscles malfunction and slow down the rate at which food moves from your stomach to your intestine.

Gastroparesis can cause a number of unpleasant symptoms, too. Those include:

Depending on its severity, gastroparesis can create a significant impact on your quality of life.

In order to diagnosis gastroparesis, youll need to check with your doctor or healthcare team.

Your doctor will perform a physical exam and ask you questions about your medical history. In order to rule out other possible causes of your symptoms, your doctor will probably want to run some tests. These might include an ultrasound or upper endoscopy procedure, to rule out other conditions and health issues that might be impacting your stomach.

Once your doctor has ruled out other possible causes of your symptoms, theyll order tests to evaluate how well your stomach empties. This test may include a gastric emptying scan, which involves eating a small amount of food with a harmless radioactive substance. By doing so, your doctor can see how fast food is being digested and emptied from your stomach.

Once diagnosed, you can begin treatment.

Left untreated, gastroparesis can lead to symptoms like frequent vomiting, which can cause dehydration. And it can interfere with nutrient absorption, which could lead to malnutrition over the long term.

Gastroparesis does not have a cure. But it can be managed.

Here are some ways that you and your healthcare team can treat gastroparesis:

However, dietary changes may not be enough.

Your doctor may recommend medication to improve gastric emptying or reduce nausea, such as the following:

Your doctor may also review any medications that youre taking that could be contributing to the problem. For example, some drugs can slow down the process, including:

People who dont respond well to medications could be candidates for other types of treatment. That may involve procedures such as gastric electric stimulation or gastric neuromodulation, which stimulate your GI system and improve symptoms.

In severe cases, some people may need to turn to enteral nutrition. This essentially means liquid nutrition but it can also mean feeding through a tube thats inserted in your stomach or small intestine. A surgeon can perform a gastrostomy, which is a procedure that creates an opening for the placement of a feeding tube.

If youre struggling with gastroparesis, your doctor may also suggest a review of your diabetes management strategy.

For example, normally you might take insulin about 15 to 20 minutes before eating a meal. This is known as pre-bolusing, which allows insulin to enter the bloodstream before food enters your body and begins raising your glucose levels.

If your stomach empties slowly and nutrients take longer to be absorbed, you may need to adjust the timing of when you take insulin before a meal.

Using an insulin pump and a continuous glucose monitor (CGM) may also be able to help you maintain control over your blood glucose levels.

Stomach pain could be a sign of undiagnosed T1D or it could be a symptom of high blood sugars or even a dangerous DKA emergency. For those who have been diagnosed with T1D, stomach pain could be a sign that certain diabetes management aspects need review by your healthcare team. Many people with diabetes also experience gastroparesis that can cause stomach problems, and while its uncurable, this condition can be managed with different eating or drinking behaviors, as well as medications or other medical procedures.

Discuss your concerns with your doctor or diabetes care team to determine what potential solutions to your stomach issues might work best for you.

See the article here:
Stomach Pain and Type 1 Diabetes: What You Should Know - Healthline

Send a letter to your alderperson asking them to vote against the ordinance that would allow motorists to travel at deadly speeds with impunity.

There are multiple reasons why Ald. Anthony Beales proposed ordinance to roll back Chicagos current 6 mph speed camera ticketing threshold to 10 mph is a bad idea. We know that the cameras have generally been saving lives a UIC study released last January found that that from 2015-17, the cams prevented an estimated 204 injury and fatality crashes.

And there are indications that the current practice issuing automated enforcement tickets to drivers speeding by 6 mph, started in March of last year, is making the cameras even more effective at improving safety. Injury crashes near speed cameras were down by 13 percent in January to April of this year, compared to the same period in 2019, according to the Chicago Department of Transportation. In contrast, the citywide injury crash rate only dropped by 3 percent during that time.

This graph also shows that, while the number of drivers ticketed for speeding skyrocketed in March 2021 under the new rule, after peaking in early May, it steadily dropped to approach the previous rate. That indicates the new 6 mph threshold had the intended effect of encouraging safer speeds.

We also know that if Beales ordinance passes, allowing motorists to speed by up to 9 mph over the speed limit, many more Chicagoans will be seriously injured or killed in crashes. Federal studies found that while people struck at 30 mph, our citys default speed limit, usually survive, those hit at 40 mph almost always die. 40 is the lowest speed at which a driver would be ticketed under the new ordinance.

And while automatic enforcement shouldnt be relied on as a strategy to fill the citys coffers, revenue from Chicagos speed cameras does fund important safety initiatives, including traffic safety infrastructure and the Safe Passage program to protect CPS students, as well as after-school programs. According to the citys budget office, rolling back the ticketing threshold to 10 mph means these initiatives would lose up to $45 million a year in funding.

There have been legitimate concerns about automatic enforcement tickets and late fees disproportionately impacting low-income people who drive. But in April Chicago launched the Clear Path equity initiative, which halves the fines for single people making $41,000 or less and offers a ticket debt forgiveness program. That means that citations for speeding by 6-9 mph, the type of tickets Beale claims are unfair, normally $35, cost Clear Path participants $17.50, less than three gallons of gas nowadays. And, of course, you can opt out of getting ticketed at all by onlyspeeding by 5 mph or less, assuming you feel the need to speed at all.

Its also worth noting that, tragically, Black Chicagoans die in crashes at more than twice the rate of white residents.

Nevertheless on Tuesday, 16 alderpersons voted for Beales ordinance at last Tuesdays City Council Committee on Finance meeting, passing it by a single vote. Their decision was particularly problematic because earlier this month speeding and/or negligent drivers had killed kids in Chicago: Rafi Cardenas, 2;Lily Shambrook, 3; andJaLon James, 11. And this Wednesday a 13-year-old girl died from injuries sustained last Sunday in Gresham, when an SUV driver struck the car she was riding in.

Beale tried to get final approval of his ordinance at Wednesdays full council meeting, but Mayor Lori Lightfoot delayed the votevia a procedural maneuver. The matter will likely be settled at a Council meeting next month.

In the meantime, lets take closer look at who voted against and for Beales proposal to let motorists travel at deadly speeds. First, lets give credit to the 15 alderpersons who tried to block this misguided legislation, despite speed cameras being unpopular with many drivers.

Next, lets meet the 16 alders who supported the ordinance, in effect saying that they dont have a problem with motorists driving at lethal speeds. Well also look at recent traffic violence cases in their wards that should have inspired them to vote differently on Tuesday, or should motivate them to change their position when the measure goes before the full Council next month.

Anthony Beale (19th), ordinance sponsor

On Monday, June 14, 2022, a Saturn driver hit another vehicle at 103rd and Wallace streets in Roseland, struck and injured a pedestrian, and then crashed into a building.

After CDOT gave a presentation on the proven safety benefits of speed cameras at a Finance Committee meeting, Beale said, The argument that you all are trying to make that this is about public safety is totally, totally disingenuous.

Brian Hopkins (2nd)

On December 19, 2022, Moiz Uddin, 33, was killed after another motorist ran a red light and struck his vehicle near Augusta Boulevard and Damen Avenue in Ukrainian Village. He left behind a wife and seven-month-old son.

Following CDOTs Finance Committee presentation, including why 39 mph is a lethal speed, Hopkins said residents feel that ticketing people at 6-9 mph over the limit ispetty and all about revenue.

Pat Dowell (3rd)

Last Sunday, July 19, 2022, a sedan driver struck and critically injured a 21-year-old woman walking near Ida B. Wells Drive and State Street in the South Loop.

Dowell is running for Congress.

Sophia King (4th)

On February 28, 2022, a BMW sedan driver ran a red light at Balbo Drive and DuSable Lake Shore Drive in the Loop,fatally striking Gerardo Marciales, 41, on a Divvy bike.

I dont think youve proven that in these locations [the 6-9 mph rule is reducing crashes and fatalities], King said to CDOT at a Finance Committee hearing. See the graph above showing that speeding by more than 6 mph steadily fell near the cameras as drivers got used to the new rule and changed their behavior to avoid tickets.

Leslie Hairston (5th)

Hairston provides a good example of why replacing automated enforcement with safer street design, as some have suggested, is easier said than done. A vocal opponent of speed camerasandred light cameras, in 2016 she also helped kill a CDOT proposal for a road diet with protected bike lanes on eight-lane Stony Island Avenue in her ward.

Two years after Hairston blocked the project, on July 28, 2018, a driver fatally struck Luster Jackson, 58, while he was riding a bike near 72nd Street and Stony Island, on the proposed road diet stretch. And the following year, on November 17, 2019, a motorist struck and killed Lee Luellen, 40, while he was biking at 67th Street and Stony in Hairstons Ward, only five blocks north of where Jackson was killed. That driver was cited for failure to reduce speed.

Prior to the Finance Committee vote, Hairston argued that its unfair that there are no speed cameras in the Lincoln Park community, although there are, in fact, speed cameras in Lincoln Park community.

Roderick Sawyer (6th)

Sawyer is running for mayor. On February 13, 2022, a 21-year-old man was seriously injured when he crashed a minivan into an apartment building near 87th and State in Chatham. A 74-year-old woman inside the building was also hospitalized.

Its really difficult to try and legislate [against] bad driving, Sawyer said at a Finance Committee hearing, despite being presented with evidence that speed cameras are reducing speeding and crashes, and the 6 mph threshold has made them more effective..

Sue Sadlowski Garza (10th)

On April 14, 2022, a speeding driver died after crashing their car into a guardrail in the 3200 block of East 106th Street in the East Side neighborhood.

After CDOT gave a presentation on the proven safety benefits of speed cameras at a Finance Committee meeting, Sadlowski Garza said, I dont believe in speed cameras It doesnt change the way people drive.

Marty Quinn (13th)

On March 11, 2020, a tow truck driver reportedly ran several lights and crashed into a car at 63rd Street and Kilbourn Avenue in the West Lawn neighborhood, killing a 59-year-old man who was driving the car, and then fled on foot.

Ray Lopez (15th)

On January 12, 2022, a car driver crashed into a clinic at Sacramento and Archer in the Brighton Park neighborhood.

[Speed cameras are] basically a tax on the driving public, Lopez said at a Finance Committee hearing. Its taxation on only a select group of people. In reality the tickets represent a tax on an even more select group of people, the subset of drivers who choose to speed at 6 mph+ near speed cameras.

David Moore (17th)

On November 7, 2021, a U-Haul truck driver ran a red in the 7400 block of South Ashland Avenue in the West Englewood neighborhood and struck a pickup truck, killing a 26-year-old passenger in the U-Haul and injuring four other people.

Moore is running for Illinois secretary of state.

Matt OShea (19th)

On March 15, 2022, a car driver fatally struck Allen Lee Jr., 88, as he attempted to cross Western Avenue at 110th Street in Morgan Park.

Silvana Tabares (23rd)

On February 23, 2022 a woman was pushing a stroller with a three-year-old child in it in the 6200 block of South Pulaski Road when a hit-and-run sedan driver swerved around traffic in a median and struck the toddler.

Anthony Napolitano (41st)

On January 20, 2022, a hit-and-run driver fatally struck retired police officer Richard Haljean, 57, as he crossed Touhy Avenue at Oriole Avenue in Edison Park. At the time, a speed camera had been approved for Touhy, but not installed.

Brendan Reilly (42nd)

On May 12, 2022, a hit-and-run driver struck Bryce Summary, a visitor to Chicago from St. Louis, at Ohio Street and Michigan Avenue on the Near North Side, inflicting severe injuries that required the amputation of both his legs.

Tom Tunney (44th)

On August 14, 2021, a speeding hit-and-run-driver fatally struck Sophie Allen, 27, and Addison Street and Kenmore Avenue in the Lakeview neighbor. Allen had recently beaten breast cancer and was engaged to be married.

Debra Silverstein (50th)

On July 14, 2021, an off-duty police officer driving an SUV struck and killed Herschel Weiberger, on his bike at Chase and Sacramento avenues in the West Ridge neighborhood. The cop reportedly ran a stop sign.

We must all take this as a stark reminder to always drive safelyespecially on residential streets, Silverstein said in a statement following the crash. Drive slowly.

But apparently Alderperson Silverstein, and these other 15 Council members, dont think motorists should be required to drive any slower than 40 mph in 30 zones. Again, thats a speed at which a motorist who strikes a child like Herschel will almost certainly kill them.

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Here are 16 alders who voted to allow deadly speeds, and crash cases in their wards. - Streetsblog Chicago