Healthy New Albany Magazine January/February 2015

January/February 2015

Beyond the Brown Bag p.16 Special Section : Active Adults p. 20 Open for Business p.30 Ask the Expert p.43

Deciphering a ‘Dilemma’ Journalist and author of ‘The Omnivore’s Dilemma’ gives his thoughts on food in New Albany

NOw OPeN!

Ohio State’s Health and Fitness Center ⋅ 150 w. Main St., New Albany, OH

There is no routine fitness program.

Every person is different. Age, weight, genetics, and fitness goals, vary dramatically for each of us.

So every person’s path to health and fitness must, therefore, be customized for them. Nothing routine about it. That doesn’t happen at a typical fitness facility. But it can, and will, for you starting now.

At The Ohio State University Wexner Medical Center’s Health and Fitness Center, we offer customized fitness plans based on one-on-one assessments. Unlimited access to personal health coaching. Inspiring group classes taught by experts. Research-backed knowledge from Ohio State. The most advanced equipment and technology in central Ohio. And we’re bringing it all right to the heart of New Albany.

We are revolutionizing personalized health, and nothing about it is routine.

Ohio State’s Health and Fitness Center at the Philip Heit Center for Healthy New Albany • 614-685-1820 • go.osu.edu/newalbanyfit

THE

Jefferson Series Inspired by Thomas Jefferson’s appreciation for lifelong learning, The New Albany Community Foundation established The Jefferson Series, a collection of stimulating forums featuring some of the world’s most compelling and esteemed thinkers of our time.

Michael Pollan

Les Wexner

Jack Kessler

Gerald McCue

Laurie Olin

Jaque Robertson

Graham Wyatt

Charlie Rose

Best-selling Author & Food Journalist

Revisiting the Vision: A discussion among New Albany planners assembled by Les Wexner, moderated by Emmy Award-winning Journalist, Charlie Rose

JANUARY

FEBRUARY

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TICKETS ON SALE NOW FOR JANUARY & FEBRUARY EVENTS AT M C COYCENTER.ORG Limited Ticket Availability Adults $25 & $35 Seniors & Students $10 Additional fees apply through CAPA and Ticketmaster

John Glenn

United States Senator and Astronaut

Charlie Rose

Emmy Awardwinning Journalist

JUNE

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COMING IN JUNE - TICKETS ON SALE MAY 4 All lectures will be presented at the Jeanne B. McCoy Community Center for the Arts in New Albany.

Speaker Sponsors

Louis Beck

Charlotte & Jack Kessler

Lynne & Martyn Redgrave

newalbanyfoundation.org | Follow us on

Chris & Jeff Rodek

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inside 7

First Glance

Letter from the Executive Editor

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In & Out

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On the Path

Beyond the Brown Bag New Albany employers pack their cafeterias with healthful options

Far-Ranging Fitness

Good health is an attainable goal for active adults willing to work for it

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Investigating Insurance

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Mental Maintenance

What to know about your health insurance as you approach retirement age

Hylete Cross-Training Shorts 2.0 See page 47 for item details.

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Initiatives

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Open for Business

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Making it Official

From the City of New Albany Fitness facility at Philip Heit Center is ready for action The dedication of the Philip Heit Center for Healthy New Albany took place Dec. 7

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Fact or Fiction

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Foods for Fitness

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Caloric Consideration

Mission Im-pasta-ble Some dishes are decadent, but eating healthful Italian is an option for the cautious diner

Dietary changes can aid in surgical recovery and some chronic illnesses

Get Right

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Ask the Expert

What to consider before you simplify your living space

Hospitable Housing

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Aging Gracefully

Otterbein’s Skilled Nursing and Rehab Neighborhood offers homey setting for residents Senior housing provides options for all levels of care

Battling myths in fitness and nutrition

Lifelong learning keeps intellects sharp

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Visit healthynewalbanymagazine.com and enter to win these great prizes: Skulpt Aim See page 46 for item details.

I Second that Motion Personal and professional experience informs need to keep kids moving

Special Section: Active Adults

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WIN!

My Story

Scholar of Sustenance Food journalist gives his thoughts on modern culinary issues

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Share comments/feedback at editor@healthynewalbany.org

What’s happening in and out of New Albany

12 Personalities

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January/February 2015 Vol. 4, No.3

Ligament Predicament Preventing ever-more-common ACL injuries starts with understanding them

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Gadgets & Gear

On the Cover Michael Pollan Photo by Alia Malley www.healthynewalbanymagazine.com

Daydreams encouraged.

LEXI ‘25

ANNE ‘14

Lexi’s bright, adventurous spirit is inspired by her love of books and travel and fueled by Wellington’s forward-thinking and globallyminded approach to education.

Anne credits Wellington for broadening her world view and giving her the confidence to pursue her dreams wherever they may lead. Now, she’s off to the prestigious dual BA program between Columbia University in New York and Sciences Po in Paris.

We believe in nurturing interests and inclinations because within them lies the spark that inspires and motivates. That’s fearless learning. It has led Wellington graduates to passionately pursue fields far and wide. From engineering to social services, entrepreneurship, diplomacy, medicine, and more, you’ll find Jaguars impacting the world in profoundly unique ways.

Fearless learning thrives at Wellington. Be fearless with us.

Join Us preschool through grade 12 | www.wellington.org www.healthynewalbanymagazine.com

Prospective Parent Information Session Wednesday, January 28 at 9 a.m.

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www.healthynewalbanymagazine.com

Phil Heit Executive Editor TM

781 Northwest Blvd., Suite 202 Columbus, OH 43212 614.572.1240 www.cityscenecolumbus.com

Experience the dream of calling New Albany home

Jean M. Lesnick

220 Market Street Ste. D 614-939-8937 614-537-5376 JeanL@newalbanyrealty.com

Hello, neighbor!

Please stop by and say, “Hi!” I’m looking forward to serving your needs for insurance and financial services. Like a good neighbor, State Farm is there.

CALL ME TODAY. ®

Kathleen K. Gill Dave Prosser

Chief Creative Officer

Gianna Barrett

Vice President, Sales

Garth Bishop

Managing Editor

Christa Smothers

Creative Director

Hannah Bealer, Sarah Sole

Assistant Editors

Tessa Dufresne, Duane St. Clair

Contributing Editors

David Allen, Scott McAfee, Stephan Reed, Olivia Tharp, Amy Valasek

Contributing Writers

Kyle Banfill

Editorial Assistant

Julie Camp, Pam Henricks-Claxon, Wayne Rolsen, Robin Weitzel

Advertising Sales

Jamie Armistead

Healthy New Albany Magazine is the Official Publication of Healthy New Albany, Inc., convened by The New Albany Community Foundation.

Jamie Allen, M.D. Darrin Bright, M.D. April Domine Lisa Hinson Benita Jackson, M.D., M.P.H.

David Sabgir, M.D. Amy Sternstein, M.D.

1001013.1

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State Farm, Home Office, Bloomington, IL

Accounting Manager

Healthy New Albany Magazine Advisory Board

Craig Mohre

Sandy Diggs Ins and Fin Svcs Sandy Diggs CLU, Agent 3 S High Street www.sandydiggs.com Bus: 614-855-1014

President/CEO

Lance White

The Ohio State University Wexner Medical Center OhioHealth New Albany-Plain Local Schools Hinson Ltd. Public Relations Aetna New Albany Community Foundation Mount Carmel Health System Nationwide Children’s Hospital UBS Financial Services

The Publisher welcomes contributions in the form of manuscripts, drawings, photographs or story ideas to consider for possible publication.

Enclose a SASE with each submission or email ssole@cityscenemediagroup.com. Publisher does not assume responsibility for loss or damage.

The appearance of advertising in Healthy New Albany Magazine does not constitute an endorsement of the advertiser’s product or service by the City of New Albany or Healthy New Albany, Inc..

Healthy New Albany Magazine is published in January, March, May, July, September and November. Subscriptions are free for households within New Albany-Plain Local Schools. For advertising information or bulk purchases, contact Gianna Barrett at 614-572-1255 or gbarrett@cityscenemediagroup.com.

No part of this publication may be reproduced without the written consent of the publishers. Healthy New Albany Magazine is a registered trademark of CityScene Media Group. Printed in the U.S.A.

www.healthynewalbanymagazine.com

The Heit Center. Like you, it’s unique in many ways.

Part health. Part fitness. Part community. The Heit Center is all about you. It’s a personal wellness plan based on your individual health assessment.

It’s technologically advanced fitness equipment that recognizes you and your goals. It’s clinical services for your entire family. It’s community programming designed to enhance your life. Which means your experience will be like no other. Learn more at HeitCenter.com

MARCH 7-8, 2015

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Includes access to the Arnold Fitness EXPO and most events at the Columbus Convention Center as well as access to the Arnold Kids Fitness EXPO and events at the Ohio Expo Center. TICKETS: call Ticketmaster, 800-745-3000 or www.ticketmaster.com/arnold

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arnoldsportsfestival.com

Ohio Expo Center, Bricker Bldg • Columbus, Ohio USA

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©2014 CLASSIC PRODUCTIONS INC

For the Health of It, Seize the Opportunity

Photography by Wes Kroninger

first glance

Many in our community have been discussing the elimination, due to budgetary cutbacks, of bus service for those living within a two-mile radius of school.

Many girls and boys will have no option but to walk to and from school. As a result, the impact on health will be profound. Our girls and boys will now be faced with the following consequences as a result of the anticipated increase of physical activity: • Lowered blood pressure • Increased HDL, that “good” cholesterol • Improved cardiovascular endurance • Development of a stronger heart muscle • Instilling an awareness of the importance of good health • Strengthened lungs • Improved respiratory function • Reduced risk of developing early symptoms of cardiovascular disease • Improved digestive function • Reduced risk of certain cancers • Reduction in stress • Strengthened muscles • Strengthened bones • Improved concentration • Improved muscle flexibility and agility • Reduced level of total cholesterol • Improved self-esteem • Reduced anxiety • Improved mood • Increased energy • Improved sense of self-control • More efficient use of calories • Improved control of weight • Reduced risk of developing type 2 diabetes • Improved grades in school • Improved alertness • Improved joint health due to developing stronger muscles • Reduced risk of obesity • Increased level of serotonin which results in reduction of depression Due to space limitation, I could not extend this list to include more items, but the results of a lack of transportation certainly will have an impact.

I hope you read Dr. Amy Valesek’s piece in this issue. Dr. Valasek, a pediatrician at Nationwide Children’s Hospital and a New Albany resident, stresses the importance of kids being physically active.

Many of our kids now have the opportunity to experience the benefits that a lack of transportation can provide. Let’s embrace the opportunity presented, if only for the health of it.

if if

Healthfully,

Phil Heit, Executive Editor www.healthynewalbanymagazine.com

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in & out

What's happening in and out of New Albany

For more events visit www.healthynewalbanymagazine.com

Photo courtesy of Cheryl Blair

Jan. 1

Jan. 10, 24

Commitment Day 5K

Fantastic Frigid 5K Series

10 a.m., Life Time Fitness, Dublin, www.commitmentday.com

10:15 a.m., Concord Park, Delaware, www.columbusrunning.com

Jan. 1 OhioHealth First on the First 5K

Jan. 25

11 a.m., Westerville Community Center, www.m3ssports.com

Annual Winter Hike 2 p.m., Inniswood Metro Gardens, Westerville, www.inniswood.org

Jan. 10, Feb. 14 New Albany Indoor Farmers Market 9 a.m.-noon, Church of the Resurrection, www.healthynewalbany.org

Jan. 4

Photo courtesy of Ken Light

Winter Walking 2 p.m., Three Creeks Metro Park, Groveport, www.metroparks.net

Jan. 29 The Jefferson Series: Michael Pollan

Jan. 11, Feb. 8 Rocks & Roots Trail Series

Photo courtesy of Diana Morse

Jan. 5 Classes Resume New Albany-Plain Local Schools, www.napls.us

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7:30 p.m., Jeanne B. McCoy Community Center for the Arts, www.newalbanyfoundation.org

8 a.m., Alum Creek State Park, Delaware, www. rocksandrootstrailseries.com

Feb. 2

Jan. 24

All areas of Philip Heit Center for Healthy New Albany open, www. heitcenter.com

NHL All-Star 5K Race 9 a.m., Nationwide Arena, www.nhlallstar5k.com

Health Services Begin

Feb. 8 New Albany Winds Concert 3 p.m., location TBD, www.naarts.org

www.healthynewalbanymagazine.com

Feb. 14

7 p.m., Jeanne B. McCoy Community Center for the Arts, www.newalbanyfoundation.org

Dennis DeYoung: The Music of Styx 8 p.m., Jeanne B. McCoy Community Center for the Arts, www.mccoycenter.org

Save the Date!

March 5-8 Feb. 21 Buckeye Trail 5K Run/Walk 10 a.m., Dawes Arboretum, Newark, www.buckeyetrail.org

Arnold Sports Festival Throughout Columbus, www.arnoldsportsfestival.com

Feb. 15 Columbus Roadrunners Club Winter Run 1 p.m., Granville Intermediate School, Granville, www. columbusroadrunners.org

Feb. 22 Last Chance for Boston 8 a.m., Crowne Plaza Hotel, Dublin, www.premierraces.org

Feb. 22 New Albany Symphony Orchestra presents Shall We Dance: An American Salute 3 p.m., Jeanne B. McCoy Community Center for the Arts, www.newalbanysymphony.net

Feb. 25 Feb. 15 Mavis Staples and the Blind Boys of Alabama 8 p.m., Jeanne B. McCoy Community Center for the Arts, www.mccoycenter.org www.healthynewalbanymagazine.com

The Jefferson Series: Revisiting the Vision – A discussion among New Albany planners assembled

by Les Wexner

Submit Your Event

Do you have an event you would like to submit to our calendar? Send details and photos ssole@ cityscenemediagroup.com

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my story

By Amy Elizabeth Valasek, MD

Editor’s Note: “My Story” is a first-person column about health issues that touch New Albany community members. Have a story to share?

Email ssole@cityscenemediagroup.com. Submissions should be no more than 500 words.

I Second that Motion

Personal and professional experience informs need to keep kids moving My family and I moved from Baltimore, Md. to New Albany this summer.

An amazing opportunity to join the team of physicians at Nationwide Children’s Hospital Pediatric Sports Medicine attracted us here.

I am delighted to become part of the team both professionally and within my new community. The Healthy New Albany initiative is invigorating, unique and simple.

As a pediatric physician, I am well aware of the obesity epidemic plaguing our children. A sedentary lifestyle at a young age is a very difficult cycle to break as pounds accrue.

The reverse is also true. As a sports medicine physician, I routinely diagnose overuse injuries from repetitive singlesport focus at a young age. Too much, too hard, too often and too young is not a recipe for success either.

The questions we struggle with today are: • •

What spectrum of fitness is safe for children?

How do we target the children in our community?

Simple: Engage children early. Research demonstrates children must develop key milestones to progress into a healthy and active lifestyle.

Learning how to run, jump, hop, throw, balance, land and kick are fund10

amental milestones. Mastering these skills enables a progression in fitness activity and athletics.

I grew up in Philadelphia, and outdoor play was a requirement. Each city block was filled with kids, and we made up our own games and tournaments: Wiffle ball, halfie home run derby, street hockey, bike races, soccer games, basketball games with trash cans, dodge ball, tag and water balloon battles. We were told by our parents to stay outside and get creative.

Furthermore, scientific research today has repeatedly demonstrated skill mastery in basic jumping, landing and pivoting correlates with injury prevention. Learning the fundamentals is a recipe for long-term success.

Our outdoor play has been replaced in the modern era by weekend tournaments, showcases and club teams.

While we played side by side and challenged one another to improve, kids today no longer have unstructured freedom to challenge each other creatively through natural movement. The idea of commitment, contract, scouting showcases and sports specialization early is www.healthynewalbanymagazine.com

No need to live with Foot/Heel pain any longer.

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We also provide treatment for bunions, hammertoes, tendonitis, ingrown nails, diabetic foot care, fungal nail care and much more.

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commonplace. All or none is the new motto, unfortunately.

These trends have prompted recommendations of fitness for both the sedentary and overspecialized child. The American Academy of Pediatrics, Centers for Disease Control, World Health Organization, American Medical Society for Sports Medicine and American College of Sports Medicine endorse 60 minutes of moderate to vigorous daily physical activity for children of all ages.

This exercise prescription can be accomplished quite simply with more free play and outdoor activity.

I am excited to serve as a voice for our children in the community. As a mother of two young daughters, I understand the challenges but also understand the stakes. We need to encourage our children to creatively get moving, keep moving, stay safe moving and have fun moving.

My family and I use the 30-plus miles of leisure trails here in New Albany to help us accomplish this.

We hope to see you there with your friends and family, too, going outside and getting creative.

Without a doubt, this will ensure a Healthy New Albany for generations to come.

Amy Elizabeth Valasek, MD, MSc is a New Albany resident. She is a physician for Nationwide Children’s Hospital Sports Medicine and an assistant professor at the department of pediatrics, The Ohio State University Wexner Medical Center. www.healthynewalbanymagazine.com

Evening and weekend appointments available

Where the entire family can Relax, Rejuvenate & Enjoy!

New Albany Country Club

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Photo courtesy of Fran Collin

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www.healthynewalbanymagazine.com

personalities

Scholar of Sustenance Food journalist gives his thoughts on modern culinary issues When his 2006 book, The Omnivore’s Dilemma: A Natural History of Four Meals, made him a household name, Michael Pollan quickly found his opinions on the subject of healthful eating to be highly sought. It’s no surprise, then, that one of the organizations seeking his input is right here in New Albany.

Pollan will speak Jan. 29 as part of the Jefferson Series, organized by the New Albany Community Foundation.

The 59-year-old food journalist, author and activist has written seven books, including In Defense of Food: An Eater’s Manifesto, Food Rules: An Eater’s Manual and, most recently, 2013’s Cooked: A Natural History of Transformation. In his work, he explores the way we eat, as well as the state of modern food production and the effects it has on our health. He criticizes aspects of factory farming, food additives, refined sugar and more.

Pollan took the time to answer some of our questions prior to his visit to New Albany.

Q: In 2009, Newsweek named you one of the top 10 “New Thought Leaders.” What do you think was the basis for the honor?

A: You should probably ask them, but I would guess the response to Food, Inc., released the year before, had elevated my public profile to the point where Newsweek realized there was a change in public opinion around food, which they connected to my work. www.healthynewalbanymagazine.com

Q: You have degrees in English and are a professor of journalism at the University of California, Berkeley Graduate School of Journalism. What motivated you to focus your writing on food?

A: Ever since I began writing for publication in the late 1980s, I’ve been interested in our engagement with the natural world – first in the garden, then in the built environment and the farm. This remains the focus of my interest, and if 13

“I’m amazed to find that in almost every city, even small ones, there is now a farmto-table restaurant – or often, several.” this is what inspires you, you will eventually gravitate toward food, since it is our eating that affects the natural world – and the nature of our own bodies – more than anything else we do. We might not think we’re engaging with nature on our plates, but we are. We’re changing the land, the relative population of different species, the atmosphere, the water, etc. It’s where the rubber meets the road.

Q: You travel throughout the country giving talks about food. How do you find restaurants that fulfill your dining requirements when on the road?

A: I’m amazed to find that in almost every city, even small ones, there is now a farm-to-table restaurant – or often, several. I often hear about them from my hosts, who by definition are interested in these issues, but sometimes I consult Chowhound.

Q: Among the most popular ethnic foods consumed are Chinese, Italian and Mexican. What’s one healthful entrée you would choose when dining at a restaurant serving each of the aforementioned foods? Why?

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A: Rice and beans for the Mexican restaurant, or maybe fish tacos; sauteed greens for the Chinese restaurant, though often, there’s a lot of vegetable oils in these dishes; and for the Italian restaurant, a minestrone is a good bet, though I do love pasta.

Q: In our community, as well as in many others, boys and girls, especially those of middle school age, flock to their local Starbucks after school and order Frappuccino blended drinks. What words of wisdom would you recommend for parents to tell their children – words that might discourage them from buying these calorie-packed drinks?

A: A Frappuccino is a meal’s worth of calories and, to my mind, not worth it. Is it any better than a soda? I doubt it. I would much prefer a cup of coffee or tea and an actual piece of food. Go for the croissant, which has fewer calories by far.

Q: The American Academy of Pediatrics recommends that when children reach age 2, they be switched from whole milk to 1 percent milk. Yet there is research indicating there are benefits to drinking www.healthynewalbanymagazine.com

whole milk. What is your position on this question? Would you give your child whole milk?

A healthier grocery store supporting Ohio producers since 1978

A: I drink whole milk. First, fat is filling, so you won’t drink as much of it, and second, when you remove the fat, what are you left with? Lots more sugar, which is what lactose is. So I think we kid ourselves with low-fat products. I would much rather eat a smaller portion of the full-fat real deal.

Q: When walking down the aisle of a grocery store, one is inundated with a plethora of cereal choices. Assuming steel cut oatmeal is probably one of the most nutritious choices, what would you recommend as the next best choice for an adult to consume before starting the day?

A: Any of the unsweetened, or very lightly sweetened, cereals with whole grain are pretty good if you don’t have time to make oatmeal.

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on the path

By Sarah Sole

New Albany employers pack their cafeterias with healthful options

Beyond the Brown Bag J

ust as more people are becoming mindful of what they’re putting on their plates at home, companies are paying more attention to what they’re serving employees while they’re on the job.

Bob Evans Farms Upon moving to its new headquarters in 2013, Bob Evans Farms had the chance to offer employees a cafeteria – rather than the Bob Evans restaurant across the street – for the first time.

Through company-wide polling prior to the move, employees made it clear they didn’t want processed food, says Joe Eulberg, executive vice president of human resources. So the company partnered with AVI Foodsystems to provide a myriad of healthful options for its employees.

“AVI had a strong commitment to providing healthy choices for the guests,” Eulberg says. “It was very much in line with where we have been in our growing as a company.”

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Before everyone moved into the new building, AVI sat down with employees to help them learn what they could expect. Many liked what they saw.

Out of 400 employees, about 30 contractors and 40-60 consultants, 7080 percent use the cafeteria, says Eulberg. The cafeteria receives more than 300 transactions per day and provides breakfast, lunch and catering.

Fresh ingredients and reasonable portion sizes are emphasized. Condiments such as low-fat mayonnaise and dressings are available, and the cafeteria makes a point of not serving French fries. Pretzels, pita chips and fruit provide healthful alternatives to chips. Tricia Gardner, general manager for AVI at Bob Evans, also uses

garlic, herbs and spices instead of piling on the salt.

Healthful options are labeled in green on the menu, and nutritious versions of some of the more calorie-packed dishes are always offered. The menu itself is generally inspired by – but not identical to – the Bob Evans brand everyone’s familiar with. A Bob Evans Express in the cafeteria provides some of the items employees remember from trips to the restaurant.

AVI has standard recipes, but it also devises specials for the various stations in the cafeteria. Gardner works in ethnic dishes on a weekly basis, including South American, European, Indian, Thai and Vietnamese. www.healthynewalbanymagazine.com

Tricia Gardner, general manager for AVI Foodsystems at Bob Evans Farms, displays the Southwestern Chicken Salad, a popular dish with corn and black bean salsa.

The salad is made with low-fat mayonnaise.

“(It’s) everything I can get them to eat,” she says.

One particular departure from Bob Evans’ typical restaurant offering is the deli station, says Eulberg.

“People appreciate that customizability,” Eulberg says.

The opportunity for customization allows Gardner to bring in items from the international market, for example, on a limited basis.

For breakfast, employees can choose from hard-boiled eggs, low-fat cottage cheese, fruit and yogurt parfaits, fruit salad, and granola bars. Healthful lunch items have included Moroccan chicken with fennel and olives, apple cranberry spinach salad, beef and broccoli stir-fry, chicken posole, and California taco salad. www.healthynewalbanymagazine.com

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Mount Carmel New Albany The Mount Carmel New Albany’s cafeteria features meals cooked from scratch with natural ingredients, says Erin Armour, director of food and nutrition services.

The offerings emphasize leaner, more healthful meats such as grilled chicken, and fish is served once or twice a week. A low-calorie soup is available every day as well.

The hospital is always looking for ways to provide better quality food, Armour says. The executive chef regularly researches new recipes and trains cooks based on the highest of nutrition standards.

“Ultimately, our goal is to provide high-quality food at the highest possible level with the freshest products we have,” she says.

Beverages are grouped according to calorie count: 0-100, 101-200 and 200-plus. While calories are not posted for food, information is available to all employees upon request.

Several of the cafeteria’s numerous stations lend themselves especially well to customization. In the culinary station, meals are cooked to order, meaning that someone might decide to use olive oil instead of vegetable oil.

“You’re in control of what’s going in there,” Armour says.

The salad bar offers more than 25 ingredients, including spinach, romaine lettuce and spring mix. At the “grab and go” area, employees can choose from a selection of packaged options made in-house including fresh fruit, yogurt parfait, hummus, pita chips, veggie cups and cubed cheese.

Breakfast options are also available. An employee seeking an early-morning food fix can choose from hard-boiled eggs, cholesterol-free eggs, egg whites and a yogurt and fresh fruit bar.

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Top Left: Maria Wilson, a nutrition services aide at Mount Carmel New Albany, displays shrimp kabobs on a bed of brown rice.

Top Right: The Mount Carmel New Albany salad bar offers a wide range of options to give visitors a good variety.

Discover Financial Services The 2,200 employees at the Discover New Albany Customer Care Center have open access to nutritional information for the meals served at their cafeteria The cafeteria, which has been part of the building since it opened in 2000, even has its own name: Taste of Discover.

Through MyFitnessPal, a free calorie and exercise counting website and application, employees

www.healthynewalbanymagazine.com

can look up nutritional information for cafe items, says Robert Weiss, public relations manager for Discover. Bar codes on the hot and cold prepared foods can be scanned with a smart phone for instant info.

“Over the past few years, healthful dining has become an integral part of our employees’ daily lives,” Weiss says.

“Smart phones and the apps for healthy eating are available everywhere, and we try to cater to the needs of our employees by offering technological tools to help them eat healthier.”

Taste of Discover features a “Livewell/Mindful” program, which includes healthful items in all areas of the cafe. Signage indicates which items on the day’s menu are its featured healthful options.

“These items help balance calorie counts, fat grams (and) sodium levels to ensure healthy dining,” Weiss says.

Some of the daily featured items are fresh fruit, light yogurts, low-fat cottage cheese, sandwiches, turkey burgers, garden burgers, wraps, pita and hummus, veggies and dip, and pizza. Vegetarian and vegan options are always made available as well.

Sarah Sole is an assistant editor.

Feedback welcome at ssole@city scenemediagroup.com.

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ACTIVE ADULTS

healthy new albany

Special Section

By Garth Bishop

Far-Ranging Fitness I

t should come as no surprise that life expectancy in the U.S. is on an upswing.

Per a report released in October by the National Center for Health Statistics, part of the Centers for Disease Control and Prevention, the average life expectancy for 2012, the most recent year for which the data was available, was 78.8 years.

And while the causes of that continual increase are many and span age groups, including reductions in infant mortality and improvements in medical science, statistics also show good things for the health of older adults. A 2012 study by the Federal Interagency Forum on AgingRelated Statistics, a group dedicated to 20

bringing together federal agencies with the purpose of improving aging-related data, showed 76 percent of people ages 65 and up considered their health “good,” “very good” or “excellent” for the study period of 2008-10.

New Albany being a highly healthconscious community, it stands to rea-

son that older adults here take their wellness seriously. It’s no coincidence that programming for older adults at the Philip Heit Center for Healthy New Albany, in partnership with The Ohio State University Wexner Medical Center, falls under the category name “Active Adults.” These are individuals who have made the decision to maintain their good health and want to know how best to do it.

But with so many factors affecting wellness, it can be tricky to keep track of all the relevant health risks – not to mention all the potential means of dealing with them. Fortunately, there is plenty of information when it comes to the former, and plenty of options when it comes to the latter. www.healthynewalbanymagazine.com

Investigating Insurance

By Sarah Sole

What to know about your health insurance as you approach retirement age

E

xploring one’s insurance options is always a daunting task, and for those nearing Medicare eligibility, it can get to be downright frightening.

Fortunately, there are resources aplenty for those who know where to look and take the time to learn.

Good health is an attainable goal for active adults willing to work for it Exercise

Obvious as it may seem, any discussion about fitness, no matter the ages of the relevant parties, has to include exercise.

For some, range-of-motion exercises can be more beneficial than weightbearing exercises, to avoid putting undue pressure on joints. One good alternative for those with joint pain or weakness is aquatic fitness, something the Heit Center will make available in its pool. The New Albany Country Club also has aquatic fitness classes, which are popular among its older members.

Weight-bearing exercises are still useful for improving and maintaining bone health. Walking remains one of the safest weight-bearing exercises, and New www.healthynewalbanymagazine.com

• If you buy into insurance later in life, your premiums will likely be higher, says Patty Callahan, caregiver at the Central Ohio Area Agency on Aging. For this and other reasons, it is good to look at one’s own personal situation and risk.

• The Wall Street Journal advises seniors to pay particular attention to how potential drug plans categorize their medication. Are your medications considered generics, preferred brand-name drugs, non-preferred brand-name drugs or specialty drugs? The higher up your medicines appear on the tier, the more money you will pay for them.

• For healthy seniors, a Medicare Advantage Plan (“Part C”) might be the best choice, according to www.health.com. This plan features lower premiums than Parts A and B in traditional Medicare.

Individuals who choose Part C, however, should be aware that they may have a smaller pool of doctors and hospitals from which to choose.

• Employed seniors can stay on their employers’ insurance plans until age 65, when they qualify for Medicare, but those who retire sooner may face cost spikes. If your spouse is still working, moving to his or her plan may be an easy switch. Otherwise, it may be necessary to find private insurance, though the exchanges established by the Affordable Care Act may be able to help, as will the act’s ban on denial for preexisting conditions.

Sarah Sole is an assistant editor.

Feedback welcome at ssole@cityscene mediagroup.com.

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ACTIVE ADULTS

By David Allen

Mental Maintenance

Lifelong learning keeps intellects sharp Sometimes, the best workout is done with a pen and paper.

Doctors are coming around to the notion that classrooms can be more beneficial than a protein shake could ever be.

According to a recent study, mentally active seniors are able to prevent the onset of dementia-like diseases for quite a length of time. The study, published in Neurology, suggested a 32 percent reduction in rate of mental decline for seniors who engaged in high levels of mental activities. Conversely, seniors who did not partake at all in mental activity sped into dementia 48 percent more quickly than average.

In addition, according to the National Institutes of Health, mental activity has beneficial responses and sustains mental acuity for seniors partaking in perfunctory, daily tasks such as cooking.

So what benefits await those who go above and beyond by stepping back into the classroom themselves?

“There is a growing body of research that has studied the link between life22

long learning and wellness,” says Julie Maurer, coordinator of The Ohio State University’s Program 60. “Mature learners also have greater resilience when faced with major challenges in life, whether mental or physical. Engaging in educational activities has been associated with reducing depression and improving the quality of life for older adults.”

Program 60 provides a means by which individuals ages 60 and up can take undergraduate classes – any undergraduate classes they want, so long as it has sufficient space to accommodate them – for free at OSU. And OSU is just one of a number of local colleges offering lifelong learning programs.

“Program 60 was seen as an opportunity for older persons to continue significant learning experiences for free in selected courses wherever space was available,” Maurer says.

New Albany resident David Allen is a contributing writer. Feedback welcome at ssole@cityscenemediagroup.com.

Albany – with its 30 miles of leisure trails and the New Albany Walking Club – is well equipped for walkers both committed and casual.

Cardio equipment such as stationary bikes are good alternatives for those who can’t walk regularly for exercise. The Heit Center is one of a number of New Albany area spots with such equipment, but it’s distinguished by its connectivity to the rest of the facility – members can carry their personalized health plans on USB devices and plug them into each piece of TechnoGym cardio equipment.

Sporting activity is another option in New Albany, with New Albany Parks & Recreation offering adult leagues for volleyball, played at New Albany Middle School; basketball, played at three different New Albany schools; and soccer and softball, both played at Bevelhymer Park. New Albany Country Club has a variety of offerings, too, with its tennis activities and clinics being particularly appealing as they can be customized to those who no longer have the seeming invincibility of their youth.

Aside from the expected calorieburning, each of these activities carries unique benefits. Volleyball strengthens and speeds up reflexes; basketball improves balance and coordination; soccer improves overall health because of its constant switches between walking, running and sprinting; softball has been associated with lower incidences of osteoporosis; and tennis boosts both gross and fine motor control.

The mind is another body part that needs regular exercise, which can come in any number of forms. Dr. Greg Wise, chief medical officer at Mt. Carmel Health Plan and chair of family medicine at Mr. Carmel East, recommends, among other things, planning meals and playing along with game shows on TV.

Diet

Staying away from the obvious nogoodniks – think doughnuts, French fries and soda – is just the start of the conversation when it comes to eating right.

Dark green vegetables – bok choy, mustard greens, broccoli, Swiss chard and kale, among others – are consistently good choices. As a bonus, if you’re taking calcium supplements, taking them www.healthynewalbanymagazine.com

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with vegetables will help the calcium better bond to bones.

There are numerous options for fresh produce in New Albany; residents may pick something up at the New Albany Farmers Market or set up a plot in the New Albany Community Garden. And when fresh is actually fresh – that is, eaten a day or two after being harvested, not bought from the grocery store after a weeklong trip across the country – the item retains most of its nutrients.

With meat, baked and grilled are always better than fried.

“I see a lot of people make errors with sauces,” Wise says. “They’ll take a grilled chicken breast and put on a couple spoonfuls of mayonnaise or a huge scoop of barbecue sauce.”

Diet can also play a role in susceptibility to disease. Some dietary decisions, for example, may increase or decrease your cancer risk.

The American Cancer Society lists some examples. Red or processed meat may add to the risk of colorectal and pancreatic cancers; high-dose betacarotene and/or vitamin A supplements can further increase smokers’ chances of lung cancer; saturated fat may increase the risk of ovarian cancer; diets high in calcium and heavy on dairy may put you at greater risk for prostate cancer; and a diet high in fruits and vegetables tends to be linked to low risk of a litany of cancers.

One of the instructional sessions for active adults that will be offered at the Heit Center will focus on cancer prevention as it relates to diet. Another will explore how both diet and exercise affect such numbers as weight and blood pressure. A third will fixate on carbohydrates, separating the myths from the facts.

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ACTIVE ADULTS On top of the sessions, the center will offer a plethora of cooking demonstrations in the M/I Homes Demonstration Kitchen.

Prevention

healthy new albany Special Section

Some methods for maintaining health in the older population come down to knowing the risks and steering around them.

Nothing can cause a turn for the worse as quickly as a bad fall. But there are techniques for maintaining better control over one’s balance. Tai chi is known to be a good way to improve balance, Wise says, and yoga can help as well.

Yoga can also help with back pain, as explored by the Heit Center in another of its class offerings for active adults.

Another Heit Center class will focus in particular on balance and what older adults need to know about it.

The New Albany Country Club offers yoga and tai chi and, beyond those, has

a number of classes that can address the issues faced by seniors.

Subjects include functional fitness, which focuses on building the body for everyday activities, and Muscle Activation Therapy, which identifies and then corrects weaknesses in motion joints.

Wise also recommends working to prevent falls.

That means keeping room lighting at a good level, placing furniture on the sides of the room rather than the center and being wary of such potential trip-ups as throw rugs and extension cords. And if you’re taking anticoagulants, be aware of the added risk – they

thin the blood, which can cause bigger bruises and more free-flowing cuts.

Garth Bishop is managing editor. Feedback welcome at ssole@city scenemediagroup.com.

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By Hannah Bealer

What to consider before you simplify your living space

Get Right Moving to a bigger house as one’s family expands is one thing; it’s easier to deal with more space.

Dealing with the shrinking of the household as children grow up can be decidedly trickier. For many people, there’s more to the equation than merely downsizing. That’s where rightsizing comes into play.

separate living area for guests. Many people are satisfied with a couple of spare rooms and a simple family room, Steiner says.

Perhaps you’re right-sizing to save money, and you’re not too keen on hiring a housekeeper or a gardener. If that’s the case, determine how much housework you can manage on your own.

Location

Amenities

Where would you like to live? Determine what’s important to you, whether that be proximity to family and friends or a walkable neighborhood in an urban location.

Lori Steiner, president of Truberry Custom Homes, says living in a community designed solely for their age group might be important to some retirees. Others might prefer a wider variety of housing choices.

Format

How large should your new space be? Consider whether or not you need a study to work from home, a large kitchen to tackle baking projects or a

What can’t you live without? If exercise is a part of your everyday routine, you might want a workout room in your new space.

If you’re moving into a complex, should your new community have a pool or other easily accessible facilities?

If it’s a freestanding home, how much property maintenance are you comfortable doing? Steiner says social butterflies might want to live near a country club or a wide selection of restaurants.

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Hannah Bealer is an assistant editor. Feedback welcome at ssole@city scenemediagroup.com.

Straits Farm

Straits Farm, a new M/I Homes community located in New Albany, has proven to be a popular spot for empty-nesters. All of them are free of outdoor maintenance, such as lawn mowing and snow plowing.

Prices range from $450,000 to $610,000, and the location is within walking distance of Market Street, the Jeanne B. McCoy Community Center for the Arts, the Philip Heit Center for Healthy New Albany and more. www.healthynewalbanymagazine.com

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Hospitable Housing Opened in October, Otterbein Senior Lifestyle Choices’ New Albany Skilled Nursing and Rehab Neighborhood features five small houses that are each home to 10 residents. Each residence, designed to de-institutionalize traditional skilled nursing home care, includes private suites, a communal living room and a dining and kitchen area.

Otterbein’s Skilled Nursing and Rehab Neighborhood offers homey setting for residents

The houses are designed with a home-like feel in mind, instead of from a hospital approach.

Residents can socialize with one another in a large communal living room.

By Sarah Sole

Aging Gracefully Familiarity with the levels of care available in senior housing can help you plan for your own future or better care for a loved one.

There is no “magic time” for planning this phase in one’s life, says Bonnie Burman, director of the Ohio Department of Aging. Instead, it’s smart to integrate options for senior living into a life plan.

Greater flexibility exists for the types of care one can receive in the home and community, Burman says.

“The first step is changing our perspective,” she says.

In many cases, assessments are available through public programs that can help identify the amount of care an individual needs to maintain his or her quality of life, says Patty Callahan, a caregiver advocate with the Central Ohio Area Agency on Aging.

The first category of care includes absolute necessities: daily activities such 26

as feeding, bathing, using the bathroom, dressing and getting out of bed or chairs.

The second category includes supporting items, such as performing housework, managing money, shopping for groceries and using a telephone.

Senior housing provides options for all levels of care

Independent Living Individuals who choose this option can maintain their residences and their own needs with little or no assistance, Callahan says.

www.healthynewalbanymagazine.com

ACTIVE ADULTS

Assisted Living

Home-cooked meals are served for all residents.

This sort of housing is typically a “middle ground” between nursing homes and independent living, Callahan says.

Assisted living includes on-site services and is generally appropriate for people who may not be able to live independently, but don’t require medical care throughout the day. This type of living affords more privacy than nursing homes. Meals

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are provided, along with housekeeping and laundry.

Nursing Homes

At this level of care, individuals require help with daily activities and need supervised physician’s care on a monthly basis, Callahan says.

Individuals receive closer medical monitoring here than at an assisted living facility.

Instead of thinking about independence and dependence, it is helpful to thinking of aging in terms of interdependence, Burman says.

“You can continue to contribute to a community while others actually contribute to your life as well,” she says.

Sarah Sole is an assistant editor.

Feedback welcome at ssole@city scenemediagroup.com.

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healthy new albany Special Section

Residents can determine their own daily schedules.

An independent living option could be a home, rented space, or group arrangement. In all cases, a person’s needs can be met as he or she changes over time. Assistance such as cleaning, personal care, grocery shopping, laundry, transportation and delivered meals could be brought in through homeand community-based services.

Initiatives

By Scott McAfee

Community Paths Powered

by Business Park

There is a direct connection between our community leisure trails and our New Albany International Business Park.

Since walking paths were identified as the No. 1 recreational need in the 1998 New Albany Strategic Plan, our community trail system has grown to 32 miles – with an additional 70 miles of sidewalks – that link our Village Center, neighborhoods and the business park itself.

Major recent trail additions include: • Completion of the Dublin-Granville Road trail from the Church of the Resurrection to Morgan Road; • Installation of a solar-powered walk sign on Dublin-Granville near the Jeanne B. McCoy Community Center for the Arts, providing another safe connection from the school campus to the Market Square trail over Rocky Fork Creek.

• Completion of the Central College Road bridge and trails along Central College that now offer nearly three miles of trail connecting Tidewater east of U.S. Rt. 62 to the New Albany Links subdivision, New Albany Condit Road and Giant Eagle Plaza outside city limits; 28

• Completion of the Thompson Road bridge connecting Thompson Park to New Albany; and • Expansion of the ReynoldsburgNew Albany trail from Hawksmoor to Brandon.

Improvements in 2015 include completion of the Dublin-Granville trail from Mead Way to Morgan, while a 2016 improvement includes the High Street trail from Kardules to Chatham Green. These two connections play a key role in providing direct access to the school district for a major segment of school children.

The Mead Way to Morgan section will provide a direct link north of DublinGranville for Hampstead area residents to the school campus from Mead Way. The Kardules to Chatham Green section on High Street will connect nearly every subdivision north of state Rt. 161 to the school campus via the Central College trail.

Better yet, these two connections will occur because of our work with the school district and our successful Safe Routes to Schools grant applications.

Additionally, the city is in the process of engineering a traffic signal at the North

High Street and Chatham Green Drive intersection using old mastheads from the Market and Main intersection. However, the time frame for completion is the 2015-16 school year.

Some, particularly those new to the community from out of state, may not be aware that in Ohio, the city and school district are separate government entities with separate responsibilities, funded by separate revenue streams.

Still, the city supports our schools through different programs, services and revenue sharing.

For example, the city pays for 100 percent of the school resource officer and D.A.R.E. programs, devoting two full-time officers for this work. The city also provides fiber optic infrastructure connections to the school campus from the state of Ohio’s fiber network, linking the school campus to universities and research institutions around the world.

With Rocky Fork Metro Park opening next year, the city is planning to add a trail section along Walnut Street from Dean Farm to Bevelhymer. This will be the first step toward creating direct access from northern New Albany subdivisions to the new Metro Park. www.healthynewalbanymagazine.com

Speaking of the Metro Park, City Council partnered with Franklin County Metro Parks and the city of Columbus to grow the park through additional land purchases. Council also partnered on the dog park within the Metro Park, which Metro Parks staff will manage and maintain.

So what does our business park have to do with our trail system? If money is the bottom line, in this case, the money source is income tax revenues. By and large, trail extensions connecting our Village Center to neighborhoods and the business park are funded by income taxes paid by the roughly 13,000 employees who work within New Albany.

Income taxes are by far the city’s main revenue source, constituting 80 percent of the general fund budget, which pays for leisure trails, street, water and sewer maintenance, and basic services such as police protection, leaf collection and snow removal.

The city’s reliance on income taxes to provide services is why job creation is paramount to our community’s longterm health. The vast majority of working New Albany residents, who work in Columbus or other central Ohio suburbs, pay nothing in income taxes to New Albany because income taxes paid by residents to other communities stay in

those communities. But everyone who works in New Albany pays income taxes to the city of New Albany, no matter where they live.

For those residents who work and live here, thank you very much!

This reliance on job creation, and the income taxes those jobs produce, is all the more important considering the city receives only 2 percent of residential property taxes. It may be hard to believe, but the city receives less property tax revenues from New Albany residents than the Columbus Metropolitan Library and Eastland Joint Vocational School.

“We understand that trails not only create recreational opportunities, they also are viable alternative transportation choices for our students and those who work in our business park,” says City Manager Joe Stefanov. “Our ability to continue to expand our trails is directly linked to the income tax revenues we produce within our borders.”

Scott McAfee is a contributing writer and public information officer for the city of New Albany. Feedback welcome at ssole@cityscenemediagroup.com.

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By Sarah Sole Photography by Wes Kroninger

Open For Business Fitness facility at Philip Heit Center is ready for action With so many fad diets and fitness plans out there, it’s hard to know what’s going to help you reach your wellness goals and what’s only going to frustrate you.

Fortunately, the Philip Heit Center for Healthy New Albany is here to simplify that process with personalized exercise plans. And with The Ohio State University Wexner Medical Center’s Health and Fitness Center component now open, as of Dec. 15, those plans can be ready just in time for those New Year’s resolutions.

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In addition to its collection of fitness equipment, the center will offer 50-60 group exercise classes per week, says General Manager John Paro.

Professionals with the Wexner Medical Center, which oversees the fitness center, have designed a physical assessment to be taken by all fitness center members. Based on this assessment, each member receives a personalized program, reviewed on a quarterly basis, Paro says.

Each assessment includes a graded cardiovascular fitness test, advanced

body composition screening, wellness biomarker blood test, lifestyle assessment, flexibility and mobility screening, balance evaluation, and identification of personal health and wellness goals.

The Technogym equipment at the center allows members to plug in a USB key to access their individual programs stored in a wellness cloud, allowing for personalized workouts.

“There’s no guesswork involved,” Paro says. “It’s all right there in black and white.”

Upon finishing a workout, members can record their speed and distance www.healthynewalbanymagazine.com

Membership Individual: $89 per month Couple: $129 per month Family (age 14 and over): $144 per month Hours Monday-Thursday: 5 a.m.-10 p.m.

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in the cloud. The workouts can be made more or less challenging depending upon how the individual is feeling that day.

Healthy New Albany wanted to make the Heit Center a “central hub” in its mission to make health and fitness desirable, but also easy, says Patty McClimon, president of the Healthy New Albany board of trustees. The Technogym equipment was one way to achieve this goal.

“That was the technology manifestation of our vision,” McClimon says.

Paro, who has been in the fitness industry for 15 years, worked at a fitness center in Colorado that used Technogym equipment.

“We had very positive feedback from our members,” he says.

The Technogym software is great for people who have beginning to intermediate experience with exercise, Paro says. Typically, beginners enter a fitness center without much direction. They might not have any idea of how hard they should exert themselves. This type of technology gives members a plan

www.healthynewalbanymagazine.com

Programming Procedures The Philip Heit Center for Healthy New Albany is using survey information from incoming members to help determine class popularity.

Yoga, strengthening, Pilates, barre conditioning and indoor cycling – in that order – have been the most-requested classes, says Group Exercise Coordinator Danielle Novotny. Many people want early and mid-morning classes, and the center is trying to program the classes to meet this need.

The center will also base its programming on member assessment results, Novotny says. In the future, it may offer specialized classes such as yoga for back pain, or classes to help with multiple sclerosis or arthritis.

“That’s where those assessments really help me,” Novotny says.

Available classes are color-coded according to format: cardio, aquatics, mind/body, cycling, low impact and strength. Classes that require members to sign up for them, such as indoor cycling and barre conditioning, are labeled accordingly.

The schedule will change based on participation, Novotny says.

Members interested in learning more about group fitness classes can visit www.go.osu.edu/newalbanyfit.

that includes several different workouts, along with intensity recommendations for group activities. Access extends to the aquatics area’s lap pool and warm water exercise pool, as well as a free weights area.

The center’s unique placement within a larger grouping of community and medical services sets it apart from other stand-alone fitness centers, Paro says.

“We’re doing it better here than at any place I’ve ever seen,” he says.

Mike Durik, interim executive director at the Heit Center, also lauds the Heit Center’s partnership with Nationwide Children’s Hospital and OSU for making it appealing for members.

“It really is an integrated partnership,” Durik says.

The technology that includes equipment and individualized monitoring of workout routines differentiates this fitness center, he says.

McClimon is also encouraged by the fitness center’s integration with other partners in the building. In this way, medical and fitness personnel can communicate with one another to better help individuals.

Paro plans to employ about 40 staff members for the fitness center. Standard group exercise will be included in the membership fee.

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Classes include Zumba, yoga, lowimpact aerobics, Pilates, ballet barre conditioning, water aerobics, BodyPump and indoor cycling. Paro wants to provide a balance to the schedule, he says; he’ll regularly rotate the times classes are offered during the day. Most of the classes will be available to take on a drop-in basis. Where there’s limited space, though – as with indoor cycling, for instance – availability will be based on advance scheduling.

The center will also include personalized training at an additional fee. For $110 per month per person, members can access Buckeye Wellness coaching packages designed to promote behavior changes.

For six months, coaches will provide one-on-one support for a variety of topics including cardiovascular health, cancer prevention and recovery, healthy weight, and healthy bones and joints. Communication will be done face-to-face, through email and by working with other professionals such as dieticians, fitness specialists, physical therapists, athletic trainers and exercise psychologists.

“Everybody is talking to each other,” Paro says.

Sarah Sole is an assistant editor. Feedback welcome at ssole@city scenemediagroup.com.

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Making it Official The dedication of the Philip Heit Center for Healthy New Albany took place Dec. 7 Photography by Lorn Spolter

From left to right: Tom Caldwell, Dr. Mary Jo Welker, Dr. Clay Marsh, Gail Marsh, Dan Like, Dr. Steven Gagge, Dr. Steve Allen

Main Street entrance of the Philip Heit Center for Healthy New Albany

Sheryl and Phil Heit in front of the Main Street entrance of the Philip Heit Center for Healthy New Albany

From left to right: Sloan Spalding, Dr. Phil Heit, Bill Ebbing

Partners and community members involved in the Philip Heit Center for Healthy New Albany gathered for a dedication and ribbon cutting of the www.healthynewalbanymagazine.com Center on Sunday, Dec. 7, 2014.

From left to right: Ted Adams, Marianne Troutman, Irene Adams 33

By Olivia Tharp

Fact or Fiction By now, almost everyone knows that old rule about swimming is just an old wives’ tale.

You know the one: “You should wait 30 (or 20, or 60) minutes after eating before you get in the water.”

There are plenty of other health axioms that sound good, but ultimately don’t hold water. Here are a few of them to remember.

Fitness, Falsified

Battling myths in fitness and nutrition

Running is bad for your knees While running may not be totally risk-free when it comes to joint health, a study from Stanford University discovered the knees of more seasoned runners were no less healthy than those of non-runners. Still, because ACL injuries are four to six times more common in women than in men due to a strength ratio imbalance between their quads and hamstrings, it may be a good idea for women to do a twice-aweek strength workout to build up the muscles that support the knees.

For weight loss, do cardio until you drop to your goal weight; then you can start lifting Lifting heavy weights bulks you up All those women who stick to the elliptical for weight loss because they think lifting weights will make them too big may want to rethink their workout strategies. According to a study published in Medicine & Science in Sports & Exercise, women who lift close to their maximum weight for eight reps burn almost twice as many calories as women who do 15 reps with lighter weights such as dumbbells.

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If you believe this to be true and follow it for your everyday routine, you will actually end up losing muscle mass and lowering your metabolism. As an article on Bodybuilding. com points out, the more lean muscle mass you have, the more energy you will expend and have throughout the day.

While interval and weight training may not burn as many calories as aerobic activity, they are a more effective means of reducing fat.

Diets, Debunked www.healthynewalbanymagazine.com

Gluten-free foods are best for weight loss These foods may be more healthful due to their comparatively low levels of chemicals and wheat compounds, but people often compensate by overindulging, reasoning that it’s OK because it’s gluten-free. While a study from the Monash University Department of Medicine and Gastroenterology has shown that gluten-free diets can reduce symptoms of irritable bowel syndrome in patients with Celiac disease or other gluten sensitivities, it’s more advisable to eat vegetables and lean meats, which are naturally gluten-free.

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Kale is the most healthful green It’s the superfood of our generation, thought to be packed with numerous health benefits, but is it really so super?

While it contains many positive nutritional qualities, kale has less nutrition per calorie than 13 of its other green produce counterparts. According to a 2014 William Patterson University study that ranked vegetables and fruits by their nutrient density – 17 nutrients linked to improving cardiovascular health – kale didn’t even make the top 10. No. 1, watercress, came in with a nutrition density score of 100, whereas kale, at No. 14, only had a 49.07.

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Foods for Fitness

By David Allen

Mission ImEating healthful in general is a challenge, so finding healthful options in a typically rich, heavy cuisine such as Italian can seem nearly impossible.

It’s not easy to start from a dish such as pizza – with thousands of calories, saturated fat and sodium – or lasagna, which is almost entirely made up of fast carbohydrates, and come up with something acceptable for one’s diet.

“The problem is that many people are too accustomed to eating processed and artificially flavored food,” says Jami Householder, general manager of Moretti’s, an Italian restaurant with locations in Upper Arlington and north36

west Columbus. “When you start to eat ‘clean’ or healthy, it allows your palate to really appreciate the natural flavor of your food.”

With so many people out there giving their opinions on what food is ac-

ceptable and what food isn’t, Italian can be especially polarizing, Householder says. One expert will recommend pasta and cheese as dietary staples; another will warn diners to steer clear.

“I believe portion control is key,” says Householder. “In the U.S., many of us overeat, and we are drawn to the value of all-you-can-eat restaurants.”

Luckily, it’s perfectly possible to eat healthful at an Italian restaurant if you know what to look for. Some restaurants, like Moretti’s, make a concerted effort to put items on the menu for the health-conscious diner, be they packed with healthful ingredients or simply of smaller size. “(Owner Tim Moretti) has many friends and customers who are competitors in www.healthynewalbanymagazine.com

-pasta-ble the world of fitness and bodybuilding, and these customers know they can come to Moretti’s and our chefs will make items to order based on their dietary needs,” Householder says. “A customer can dine with us and get a salad with salmon, grilled chicken, shrimp or filet.”

Tomatoes

Tomatoes are abundantly popular in Italian food, from pizza to spaghetti sauce. Tomatoes are also incredibly healthful as they produce lycopene, which has been shown to reduce incidence of prostate www.healthynewalbanymagazine.com

Some dishes are decadent, but eating healthful Italian is an option for the cautious diner

cancer, possibly decrease risk of breast cancer, cut cholesterol and even diminish the severity of sunburns, all according to a recent review published in Annual Review of Food Science Technology.

But how does one go about eating tomatoes while avoiding the less-desirable dishes in which they appear?

Instead of going for the carbloaded pizza, one could try a salad with tomatoes on the side, or a small pasta dish with a huge helping of tomato sauce. The pasta or penne entrée at the Moretti’s northwest Columbus location is a good example of the latter.

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LEFT: Moretti’s salmon salad features salmon over a bed of romaine lettuce, roasted red peppers, walnuts, artichoke hearts, broccolini and feta cheese with balsamic vinaigrette.

BELOW: The vegan ravioli at Moretti’s includes ravioli topped with pomodoro, fresh basil and a drizzle of olive oil.

Photos by Sarah Sole

Fish

Dishes common to Italian restaurant menus include chicken Marsala and meatballs. In most cases, fish is a more healthful protein option.

Fish is well-known to be a good substitute for fat-filled red meat, but its benefits are farther-reaching than that.

For instance, fish is known to provide bioactive omega-3 compounds, which are suggested, through research, to protect neural brain function, alleviate signs of depression and help to stimulate muscle protein synthesis, based on a review published in Nutrients in 2014.

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Those who dine at Italian restaurants are practically guaranteed to consume pasta – sometimes, a good deal of it.

Pasta, on its own, is a carb-packed affair. In fact, on average, pasta contains around 180 calories per cup, per online calorie counter www.calorieking. com. Of those calories, nearly 80 percent come from carbs.

Despite a lot of media hype, carbs are not inherently harmful. Some of them certainly are, but unrefined grains are loaded with phytonutrients, which have been known to reduce coronary heart disease and support satiation.

The take-home message should be this: Whole-grain pasta is unrefined pasta, and unrefined pasta is pasta that is not vitamin-depleted. Eating wholegrain pasta means getting more absorbable vitamins and helpful compounds.

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Householder suggests “a plate of fresh, sauteed vegetables or wheat pasta with garlic, olive oil, basil and tomatoes.”

Salad

This one is going to hurt. It seems obvious to state, but the best way to stay healthy when eating Italian food may be to turn to the leafy side of Italy and choose big, vitamin-abundant salads.

The best part about salads is the variety of opportunities they offer, from helpful tomatoes to onions, which are known to reduce types of cancer and improve mood.

A good option when eating in an Italian restaurant is to try wild salmon on a salad– not only is it chock-full of reliable leafy greens, but it also includes seafood.

New Albany resident David Allen is a contributing writer. Feedback welcome at ssole@cityscenemediagroup.com.

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By Stephan Reed

Caloric Consideration Dietary changes can aid in surgical recovery and some chronic illnesses

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Finding the diet that works best for you is difficult enough, so imagine the challenges that go into finding a diet that accommodates major health complications.

That’s what Vishal Patel, founder of Hilliard-based Live Well Nutrition, did.

Patel, and other dietary professionals like him, are constantly looking for new and inventive ways to make life a little easier for those with significant health issues.

After all, no single dietary plan functions optimally for everyone, especially those whose health is less than optimal – people just coming out of surgery, for instance. In those cases, a customized diet may be the best approach.

Celiac disease flare-ups and chronic gluten intolerance are among the most common problems that can throw patients for a loop, especially if the problem has only recently surfaced, Patel says.

“You have to take flour out of the equation, so we’ve been experimenting with various ingredients to recreate the same mouth feel, texture and flavors,” he says.

Patel has recently found that grasshopper protein offers an unorthodox method of mimicking gluten to help avoid future reactions.

Another common situation that requires restrictive diet is acid reflux disease. For those with this condition, a www.healthynewalbanymagazine.com

“Eating less is probably one of the worst things you can do after surgery. Eat more. The body needs that extra energy. I suggest patients eat anywhere from 15-20 calories per pound. This way, there’s extra energy to actually heal.”

- Vishal Patel, founder of Live Well Nutrition “soft diet” is recommended. The focus shifts to foods that require low mechanical work to swallow. Pretzels, chips and some breads are to be avoided at all costs to avoid further irritation.

While chronic illness is one issue that requires dietary constraints and considerations, those recovering from surgery also have their own set of problems and recommendations. The diets of children and young adults are particularly targeted.

Some children who prepare for treatment are malnourished, so ensuring they receive the necessities – and then some – is of high importance. Before surgery, Nationwide Children’s Hospital clinical dietitian Terri Capello works to get the child into good health standing.

“If a child is in poor nutritional condition, he or she is already behind,” Capello says. “We want them to have excess so they will be ready for the hardships that come with surgery. The body will use the stores, which are already being depleted quickly because of (the young) age.”

Foods high in vitamin C and zinc help promote skin growth and are recommended for individuals with severe burns

Simply consuming more calories is of crucial importance at the recovery stage.

“When some people have surgery, they get scared of gaining weight because they’re bed-ridden,” Patel says.

“Eating less is probably one of the worst things you can do. Eat more. The body needs that extra energy. I suggest patients eat anywhere from 15-20 calories per pound. This way, there’s extra energy to actually heal.”

Post-surgery, patients typically show signs of nausea and weakness, along with other symptoms that curb appetite.

“Once they’re eating, I usually recommend 100-150 percent of their normal intake of protein,” Capello says. “At Children’s, we put patients on monitored calorie counts. If they don’t want to eat, they won’t, so we try to get them on a nutritional drink to help them along and get calories to them. We may also put them on a mineral supplement and start them on a multivitamin.”

For those with severe burns, foods high in vitamin C and zinc are recommended to help promote skin growth.

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“We have to make sure iron stores are full to ensure oxygen gets to red blood cells,” Capello says. “Good, healthy hemoglobin is key.”

In any situation, whether it be a chronic illness or an inopportune surgery, obtaining all nutrients will help the patient on the road to recovery. Vitamins and minerals are best absorbed from food sources, but if this is impossible, supplements are recommended.

“They are a lot better than nothing,” says Capello.

An operation that leaves a patient with the physical inability to eat – such as facial reconstruction or jaw trauma surgery – is a big limitation on options, but professionals have found simple ways to get the necessary nutrition into the body of someone whose mouth is wired shut.

“The patient can easily get frustrated, because now he or she has to drink a puree instead of picking up a burger,” Capello says. “We have to liquefy the food so it can be pushed through a straw, but we can’t water it down too much because that will cut down on nutritional value. We have to create a balance and avoid any choking hazards. It’s a process.”

And hydration, while recovering, is more important now than ever.

“Your body is using more, so you need to drink more water,” Patel says.

“Some of the medicines that are used to help you may dehydrate you. Listen to what your body needs and always consult your doctor.”

Stephan Reed is a contributing writer. Feedback welcome at ssole@city scenemediagroup.com. www.healthynewalbanymagazine.com

Ask the Expert

Ligament Predicament

EXPERT: Preventing ever-more-common ACL injuries starts with understanding them Christopher C. Kaeding Christopher C. Kaeding, MD, is executive director of The Ohio State University sports medicine department, head team physician for the OSU athletic department and a professor in the OSU department of orthopedics.

Kaeding received his bachelor of science degree and his medical doctorate from Northwestern University in 1979 and 1983, respectively. He completed a general surgery internship at Northwestern in 1984, an orthopedic surgery residency at Northwestern in 1988 and a sports medicine fellowship with the Cleveland Clinic Foundation in 1989.

He has been at OSU since 1991 and helped establish the OSU Sports Medicine Center. He was interim chairman of the department of orthopedics from 2006 to 2009. www.healthynewalbanymagazine.com

Anyone who follows sports, from children’s intramural teams up to the professional level, has certainly heard of the anterior cruciate ligament (ACL) – and the injuries it can sustain.

The ligament, located in the knee, is prone to tears for those who engage in certain types of athletic activity. Dr. Christopher Kaeding, executive director of sports medicine at The Ohio State University Wexner Medical Center and head team physician in the department of athletics, discusses the causes and prevention of and recovery from ACL injuries.

What activities and types of motion most put the ACL at risk?

Most ACL injuries occur in competitive cutting sports such as soccer, football, basketball, rugby and lacrosse. The common denominator is that the athlete

is making a sudden, violent deceleration move – a sudden stop or a sudden change of direction. With a violent quadriceps contraction, you put an increased load on the ligament, and the ACL can snap or pop.

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What are the signs that an ACL may be weakened or prone to injury?

Poor control of the hip girdle; letting the leg fall into what’s called the condition – that means the knee kind of falls inward and goes into a knock-kneed position; landing from a jump with your hips and knees more extended as opposed to landing deeper and softer; and not learning to land and co-contract your hamstrings and your quadriceps can all increase risk of injury. At OSU Sports Medicine, we have the world’s expert on the biomechanics and risk factors, Dr. Timothy Hewett. In his lab, he can identify risks by putting patients through screening tests to determine who might be at a high risk of tearing the ACL if they play a contact sport.

What are the indications that the ACL has been injured?

In the typical ACL injury, about 70 percent of people will hear a pop or shift in their knee. They’ll fall to the ground and they’re unable to continue playing, and within two hours, there’s swelling in the knee. But because it’s often a non-contact injury, some people will underestimate the seriousness of the damage and will continue playing.

What other factors might make someone more likely to tear his or her ACL? ACL injuries often have a genetic component; they tend to run in families. There’s a high incidence between twins; if one has an ACL injury, there’s a greater chance the other twin will have one. And if you tear an ACL in one knee, you have more risk of tearing the ACL in the other knee.

Can an ACL injury lead to problems later in life?

The potential problems with tearing your ACL are threefold. The first problem is a trick knee – that’s a knee you can’t trust for those running-jumpingleaping types of activities. The second problem is a torn meniscus. The third problem is it puts you at greater risk for arthritis later in life. The younger you are, the more all three of those issues are a problem.

What factors determine the best route to recovery from an ACL injury?

Age is the biggest determinant. The younger you are, the more likely you are to have problems with the knees if you try to live your life without an ACL. Conversely, the older you are, the more likely you are to do OK without the ACL. Obviously, there are always exceptions,

Studies have shown women are more likely to injure their ACLs

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www.healthynewalbanymagazine.com

but as a general rule, most knee specialists would say if you’re healthy and under the age of 30, you’re better off going through life with a stable knee than with an unstable knee, so we recommend reconstruction.

What is the surgical solution for a torn ACL? You need to find something with which to build the new ACL. Now, that can be an allograft from a donor, it could be a hamstring graft from your own body or it could be a patella tendon graft from your own body. There are some new, experimental techniques being used to repair the ACL, but for all practical purposes, 99 percent of ACL injuries are reconstructed, not repaired.

What does nonsurgical recovery entail?

The physical therapy treatment really entails neuromuscular training, which means strength, balance and protective reflexes. The second part of nonsurgical recovery is modifying your activities by avoiding those that make the knee sore, swollen, buckle or give way.

It’s multi-factorial. For a given exposure, women will tear their ACL anywhere from double to five times the rate that men will, and most of it has to do with how they land and control the forces across the hip and knee.

Studies have asked questions: Are the ligaments smaller? Is elasticity a factor? Do the sizes and shapes of the bones play a role? But really, I think it’s how they land and how they control their knees. For example, when a man lands from jumping off a box, his legs and knees bend more, and he keeps his knees aligned directly over

his feet, whereas women land upright and the knees tend to turn inward and go into that knock-kneed position. Researchers are trying to develop a way to screen some of these women without having to put them through this $1 million lab and identify the techniques for how they land from an 18-inch jump or drop. If the knee seems to collapse inward, they’re at risk and would benefit from some neuromuscular training.

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What can one do to reduce one’s chances of suffering an ACL injury?

The No. 1 thing to do if you want to avoid an ACL tear is avoid playing cutting competitive sports. If you do play those sports, you should undergo an ACL prevention program, which involves neuromuscular training. They work on how you land and cut to decrease the risk. They won’t eliminate the risk, but they can reduce the risk of an ACL injury.

Are ACL tears becoming more common? Why? I think they are more common. We have more people playing more cutting sports at a higher level year-round, so we’re seeing more injuries.

Studies have shown women are decidedly more likely to injure their ACLs than are men.

What explains the difference? www.healthynewalbanymagazine.com

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Da Vinci Bodyboard $298-$595, www.davincibodyboard.com

Hundreds of cardio exercises are possible through the use of the Da Vinci Bodyboard. The device is designed to build strength by making the core the hinge that pulls the body together.

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